Basketball Weight Training For Girls

A properly designed and well-implemented weight training program can help young people, improve overall fitness, increase bone mineral density and help prevent injury on the basketball court, according to the American Council on Exercise. The goal of a weight training program for girls should be improving overall fitness and strength through proper form, not on lifting huge amounts of weight.

Benefits

Strength training can increase self-esteem, mental discipline and socialization. For basketball players, a sport-specific weight program can increase your speed and power on the court. It can also help even out the imbalances you develop in your body through normal play --- like a stronger arm on one side than the other.

Considerations

Girls who weight train for basketball should not be working out solely to increase the weight they can move. Instead, they should be working to strengthen the muscles that power their jumps, throws, sprints and that protect them during rapid changes of direction or collisions. Girls are also not likely to see big increases in muscle size as a result of weight training. You will get stronger, not larger.

Equipment

The kind of equipment you can use depends on your size, age and maturity level. Most weight machines are designed for adults, and may not be adjustable to a size that accommodates an eight-year-old girl. A 12-year-old, however, may fit just fine. Dumbells are very versatile, but their use should be reserved for girls who are mature enough to listen and follow directions carefully. Medicine balls and resistance tubing are fun, inexpensive and easy to store, making them a great option for younger players.

Workout

The best time to start strength training is in the off season. Focus on getting familiar with proper form, according to Sports Fitness Advisor. At this point, you don't even need to use weights. Your workout should include exercises for all the major muscle groups of the body: squats, lunges, push-ups and abdominal curls on an exercise ball are all simple body weight exercises that will build a strong foundation. After several weeks, you can begin to use resistance equipment. Hold a medicine ball or weighted bar while doing squats and lunges. Use resistance bands for bicep curls and seated rows.

Safety

The American College of Sports Medicine, the American Academy of Pediatrics and the American Society of Sports Medicine agree that strength training can be safe and effective for kids if done properly. According to the Hospital for Special Surgery, it is critical that young people be properly supervised in the weight room by a qualified athletic trainer or physical therapist. For young players and beginners, there should only be three to four girls per trainer in a group at a time. Throughout training, the emphasis should be on developing proper technique in each exercise rather than increasing weight.