Squats and deadlifts for power; landmine reverse lunges are excellent for improving change-of-direction speed.
Military presses, rows, pull-ups, and pushups. Rotational exercises like a landmine row to press mimic functional basketball movements. Girls Basketball Workout Program
Use the Mikan Drill to practice finishing around the rim with both hands and improving footwork. 2. Strength & Power (2–3 Times/Week) Squats and deadlifts for power; landmine reverse lunges
The NBA Youth Guidelines recommend that players aged 12–14 limit organized basketball to 10 hours per week to prevent burnout and overuse injuries. Squats and deadlifts for power
Focus on the "vital few" skills that account for the most impact on the court.
Incorporate planks and rotational twists to aid in hip dissociation and pivoting. 3. Conditioning & Agility Basketball is a game of short, explosive bursts.
