06-21-22 02:51 PM - Post#920043    

Looking for suggestions on a simple strength training program for my soon to be 15 year old daughter. She will be playing high school basketball as a freshman. The team is currently practicing 3 days a week working on shooting, ball handling and conditioning. I believe the coach is planning to incorporate lifting into the schedule when school starts in the fall and my daughter would like to start preparing. New coach this year and he is still working out his plan.

I was thinking of a simple push/pull/hinge/squat program 2 or 3 days a week. 3 sets of 8-10 of…

Modified pushups or dumbbell overhead press.
TRX rows or TYI.
Goblet Squats
KB deadlifts

Also interested in thoughts on exercises to help prevent ACL injury. When I searched for this, this site seemed to have reasonable information. https://orthopedicnj.com/news/5-acl-injury-pre vention-exercises?jr=on

And it recommended:
Walking Lunges -
Hamstring Leans -
Single Toe Raises -
Squats -
Split Jumps
Banded Glute bridge and clamshell.


Thanks for any thoughts or suggestions.

06-22-22 10:07 AM - Post#920065    

For a decent knee program that can be done without equipment, check out the "Knees Over Toes" guy. His program is basketball focused.

Mark it Zero.

06-22-22 12:41 PM - Post#920070    

I think you’re on the right track. I've heard of the "Knees over Toes" guy but haven't done any of his stuff so I'll defer to others on that. The biggest thing I'd say is don't over think it. Dan posted this on Instagram recently:

https://www.instagram.com/p/CfB2cF2IU8c/

Workouts really don't need to be complicated. Pick 5 movements, do 3 sets of 8-12 reps and be done. So many people spend so much energy looking for the perfect program, when it's much better to get "good enough" workouts a few times per week for the next 30+ years.

Play with different combinations of exercises and reps, just make sure you cover the 5 fundamental movement patterns. Push, Pull, Squat, Hinge, and Loaded Carries. Do those 5 things and your workouts will be "pretty good" and as I like to say, that's the best compliment I can give a workout.

I also know Mike Boyle also has a lot of resources for high school athletes. Some are behind a paywall, but one thing he’s said is “Use bodyweight when possible. Do lots of pushups, feet elevated pushups, 1 leg squats, chin-ups. Start split squats, RFESS and 1 Leg SLDL with bodyweight or low loads. Bodyweight is humbling. Use it wisely and often with high school kids."

The biggest things I’ve seen from people like Dan and Mike who have tons of experience with athletes is to not treat them like body builders and do no harm. You don't want kids getting hurt or beat-up in the weight room and unable to practice/play.

Freshman HS Girlchr('039')s Basketball Strength Program
06-22-22 02:40 PM - Post#920072    

I have done Knees Over Toes, and it worked beautifully for me. Even so, I’d caution against it unless you implement the exact program as written. When I did it, I followed the program. It was remarkably boring at first. But I’ve seen way too many people pick and choose the sexier more advanced movements from social media, try them way too early, and get injured. But, as a stand-alone program, it’s fantastic…though it will take some time.

The program you’ve suggested here also looks very solid. The 5 human movements, increase reps and load. You can’t go wrong with that.

Actually, that might be a profound insight. You really CAN’T go wrong with that, and with kids that might be the most important consideration of all.

Edited by Jordan D on 06-22-22 02:41 PM. Reason for edit: No reason given.