Include box jumps or lateral bounds to increase vertical leap and lateral quickness.
Use the Mikan Drill to practice finishing around the rim with both hands and improving footwork. 2. Strength & Power (2–3 Times/Week) Girls Basketball Workout Program
Military presses, rows, pull-ups, and pushups. Rotational exercises like a landmine row to press mimic functional basketball movements. Include box jumps or lateral bounds to increase
The NBA Youth Guidelines recommend that players aged 12–14 limit organized basketball to 10 hours per week to prevent burnout and overuse injuries. Girls Basketball Workout Program
While not strictly necessary, tools like a Dr. Dish shooting machine or heavy basketballs can accelerate skill gains. the "PROGRAM"