Girls Preseason Basketball Training

Girls preseason basketball training has evolved over the years.

Training and preparation are key to success in any athletic endeavor, and the same is true for girls basketball. As the girls game evolves, so too does the training used for girls basketball. Girls preseason training has come a long way over the years, because of a better understanding of the female body and advances in the girls game.

History

For a long time there wasn't a lot of preseason girls basketball training. This was because of a belief that girls weren't athletic enough to benefit from much more than basic practice. Also, because of the lack of girls basketball in general, players were often left to their own devices when it came to preparing for a basketball season. This has dramatically changed as the girls game has evolved from somewhat of a novelty to a full-fledged sport at the highest level.

Skills

For girls looking to work on their game before the season, individual skills are arguably the most important element to work on. Ball handling, shooting, individual moves and passing are four key areas on which to focus.

Players should focus on handling the basketball, using either hand, with their head up. This can be done by doing dribble zig zags, in which a player dribbles from one end of the court to other in a zig zag pattern, using different moves (crossover, behind the back, through the legs, stutter step dribble) while keeping their eyes on the rim at all times.

Players also should practice making open shots. To do this, a player should pick five spots on the court and shoot five shots from each location (25 shots total), record the number of baskets made, take 15 free throws (again, record the number), then repeat this process until they've made 100 shots and 200 free throws.

Combining the moves used in the dribbling drills, a player can dribble to a spot on the floor and then take a shot as a way to improve individual moves.

Passing can be practiced by finding a spot on a wall and throwing a variety of passes at the spot from different distances and in different situations (dribbling, left hand, right hand, no look).

Strength and Conditioning

The newest part of girls preseason training is a focus on strength and conditioning. For girls looking to improve their strength, a focused preseason weight training program is advised. Players should focus their attention on core and leg muscles. Squats, wall sits, plank exercises and variations of crunches are some of the best exercises to focus on. An eight-week preseason lifting schedule allows enough time to show gains without overusing the muscles.

Also, there is a new element of training--plyometrics--that focuses on explosiveness found in fast-twitch muscles. This training is very strenuous on the muscles and should only be done twice a week at maximum.

For conditioning, it is key to work on quickness and endurance. The best forms of training are interval running (jogging combined with sprinting) and sprinting. Common line sprinting drills enable players to improve their speed while training in basketball court-sized dimensions.

Health Concerns

There are many areas of concern when it comes to preseason training for girls basketball. The first is the health and safety of the knee. More and more research is showing that differences between a the male and female knee structure leaves women more susceptible to ACL and MCL injuries. For this reason, it is important for any young girl training for a sport like basketball--which puts increased strain on the knee--to consult with her doctor before training. The doctor will help explain the risks and also help the athlete prepare in the safest way possible. If a player has a physical trainer at school or on the team's staff, always seek their professional advice when starting a new workout.

Future

As the women's game continues to evolve, it is going to be more and more crucial to train year round for girls basketball. Nearly all colleges and universities offer a collegiate level women's basketball team and the WNBA has become a quality professional option. The increased competition in the women's game will make all of the skill work, strength and conditioning, and plyometric workouts become necessary on a full-time basis. Elite players in sports like swimming, tennis and soccer train year round, and women's basketball is no different.

References

• Women's basketball history
• Women's knee injuries
• Girls Hoops Online