Military presses, rows, pull-ups, and pushups. Rotational exercises like a landmine row to press mimic functional basketball movements.
Focus on the "vital few" skills that account for the most impact on the court. Girls Basketball Workout Program
Eat meals rich in lean proteins, whole grains, and fruits/vegetables to aid muscle repair. Increase carbohydrate intake on heavy training days. Military presses, rows, pull-ups, and pushups
Start with Form Shooting (5-spot series) near the basket to perfect follow-through and balance. Girls Basketball Workout Program