Best Girls’ Basketball Workouts
When it comes to basketball workouts, we tend to differentiate between the best girls’ basketball workouts and the best boys’ basketball workouts. The reason? Boys’ basketball workouts tend to focus on strength training to provide additional vertical lift for more explosive moves to the rim.
While helpful for girls as well, their game tends to focus more on fundamentals, shooting, passing, and outside the perimeter shooting.
Below, we are going to discuss the best girls’ basketball workouts in an attempt to help elevate your game and to help you become the envy of the opposing team. These workouts are great for girls’ of all heights, so don’t feel intimidated even if you are a shorter girl.
In addition, with basketball being one of the best sports for girls, getting in better basketball shape can help lead to a healthier and happier outlook on life!
Increase Your Basketball IQ
One of the best ways to be a better basketball player, whether for the girls or the boys, is to increase your basketball IQ. What this means is that you should commit to studying the game, watching basketball tapes on great players, and understanding different offensive and defensive schemes that may be utilized by opposing teams. Doing so will not only help you to hone your own skillset but will also help you to identify different sets run by the opposing team.
One-Handed Dribble Layup
The layup is an essential part of the game, particularly for women and girls. As-such, we have placed an emphasis on it as one of the best girls’ basketball workouts.
The workout is simple. Simply dribble the basketball with your right hand towards the basket, laying it in with your right hand. Similarly, do so with your left hand, dribbling the ball to the basket with your left hand and laying it in with your left hand.
Although the workout is easy enough, results are what is important. You should commit to attempting and making the shot ten times in a row with each hand. Practice until that is achieved and you feel comfortable making a layup with either hand.
One-Handed Shooting
Shooting the ball with two hands is relatively easy, but shooting it with one hand takes added strength, precision, and focus. This is another great girls’ basketball workout and one that will help you train your dominant and less dominant hands. Simply stand within fifteen feet of the basket, holding the ball in one hand, as you attempt to make five shots in a row. Once completed, move to another spot and attempt to make an additional five in a row.
The Jump Shot
Now that you’ve practiced your layup and one-handed shot, it’s time to begin practicing your jump shot. Perhaps the most important aspect of the game, the jump shot is a critical skill that can turn the tide and that can help you, and your team, maintain a tight lead in the game.
However, taking a critical jump shot in the game means you need to have the confidence and expertise to execute the shot. This can be done by committing to shooting 250 shots during practice with the aim of scoring on 70% of those shots. Choose ten different spots on the court and attempt 25 shots from each location. Aim to make the shot a minimum of 17 times per location before moving on to the next spot.
Free Throws
Free throws are an integral part of the game and one of the best girls’ basketball workouts. Why? Because in a close game you will likely find yourself on the free throw line, where the fate of the game rests on your shoulders. Many games have been won and lost due to the free throw line and you will want to ensure that your free throw ability is up to par.
To practice this workout, simply stand at the free throw line and attempt to make ten shots in a row. For added difficulty, these shots should be “nothing but net”, meaning the basketball should not touch the rim in any manner. Doing this will not only increase your free throw shooting confidence but will also make you a better shooter from the free throw range.
The Suicide Workout
Aptly named for the chest burning sensation you feel after completion, the suicide workout is meant to increase your stamina, endurance, and agility by placing progressively distant lines within the basketball court. A great basketball workout for all ages and sexes, this workout will have your heart racing and sweat dripping in no time.
To complete the suicide workout, simply begin from one side of the basketball court. Run, at full pace, to the nearest free throw line, bending over to touch it once you reach it.
As you get up, run full pace back to the starting point. Once you reach your starting point, run full pace to the half-court line, touching the line before running back to your starting point. Do this again to the opposing free throw line and once more to the end of the court. For full effect, complete a set of five suicide workouts.
Push-Ups and Sit Ups
While push-ups and sit ups may seem an odd workout to add to the best girls’ basketball workouts, they are essential tools to build core, upper body, and arm strength. This will have you making further shots and making more crisp, effortless pass to your teammates.
Conclusion
When it comes to the best girls’ basketball workouts, fundamentals are key. You should aim to practice daily and utilize the knowledge you gain from watching tapes to anticipate the opponent’s next move. Practicing your lay-up, free throw, and shooting skills will also give you the confidence you need to take that big shot at the end of the game.