Girls Basketball Workout Program | 2026 |

Focus on the "vital few" skills that account for the most impact on the court.

Spend 5–10 minutes on pound dribbles, crossovers, and figure-eights to build ambidexterity. Girls Basketball Workout Program

Start with Form Shooting (5-spot series) near the basket to perfect follow-through and balance. Focus on the "vital few" skills that account

While not strictly necessary, tools like a Dr. Dish shooting machine or heavy basketballs can accelerate skill gains. the "PROGRAM" Girls Basketball Workout Program

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.

Use the Mikan Drill to practice finishing around the rim with both hands and improving footwork. 2. Strength & Power (2–3 Times/Week)