Unless it’s a perennial powerhouse, high school women’s basketball teams often overlook strength training. This is a huge mistake, because having a strategic weightlifting program that conditions muscles most used in basketball could be the make or break factor in the second half of the season. If the body is not trained properly, it cannot endure the strain and stress of an action-packed season. (Build Your Women’s Basketball Training Program.)
In my experience, it’s important to do the bulk of your weightlifting in the pre- and post-season, then maintain a light regimen during the season.
Train for the best season of your career with this weightlifting program, which I designed and implemented for the Skyline High School (Pratt, Kan.) Girls Varsity Basketball team in their 2010-2011 season.
Author’s Note: This weightlifting program is just a template. As a coach, you have to decide what best fits the student-athletes at your school.

Schedule

• Monday: Upper Body
• Tuesday: Lower Body
• Wednesday: Light Combo
• Thursday: Lower Body
• Friday: Combo

Upper Body 

• Bench Press – 2 x 10 (once a week, do your max weight)
• Upper Back Rows – 2 x 10
• Arm Extensions – 2 x 10
• Arm Raises – 2 x 10
• Shoulder Press – 2 x 10

Lower Body

• Leg Extensions – 2 x 10
• Lunges/Calf Lifts – 2 x 10
• Plyometric Box – 2 x 10
• Jump/Calf Raises (use weights)
• Leg Curls – 2 x 10
• Knee Curl-2 x 10
• Squats with Weighted Ball – 2 x 3

Core 

• Crunches- 2 x 50
• Side Sit-ups– 1 x 23