program in action

Every workout in this program has a purpose. From the warm-up to the weight room, each section targets the specific movements and muscle groups that keep female basketball players healthy and on the court.

  • This warm-up is done before every practice and game. Performed with intention, it prepares your body, builds the right movement habits, and trains you to protect yourself in the moments that matter most.

  • Female athletes are quad dominant with typically weaker hamstrings and hip abductors (a muscle imbalance that places excessive stress on the ACL). Because most prevention programs are designed around male physiology, this specific imbalance is rarely addressed directly. This circuit targets it head-on.

    2x weekly

    program input @phillyfly3r

  • These drills combine ACL prevention with basketball skill. Train the positions that protect your knees while working on your handle and shooting

  • Most ACL injuries happen during direction changes, not contact. These drills train your body to cut, stop, and accelerate safely.

    program input @phillyfly3r

  • These drills build explosiveness and power while training you to land safely every time.

Skip to Videos
  • • 2026-05-30

    Box Hops

    Targets the inward knee cave on landing that is the most common position at the time of ACL injury. (valgus knee collapse)

  •
    • 2026-06-02

    Carioca

    Improves coordination, hip mobility, balance, and body control, helping players move efficiently and maintain knee stability.

  •
    • 2026-06-01

    Ski Jumps

    Holding the landing builds the strength to prevent your knee from collapsing. This movement happens on every layup, jump shot, and cut, but is rarely trained in female programs.

  •
    • 2026-05-30

    Stutter Steps Push Off

    helps players improve balance, single-leg stability, coordination, and explosive power while preparing for jumping, finishing through contact, and quick game-speed movements.

  •
    • 2026-05-30

    Lateral Zig Zags

    Helps players warm up the hips, glutes, and legs while improving defensive movement, balance, change of direction, and knee stability.

  •
    • 2026-05-30

    Skip Progressions

    Help players warm up the legs and hips, improve coordination and balance, and prepare the body for explosive movements like sprinting, jumping, rebounding, and quick changes of direction.

  •
    • 2026-05-30

    Gather Step Jumps

    help players warm up the legs and hips, improve coordination and balance, and prepare the body for explosive jumping, rebounding, and finishing movements.

  •
    • 2026-05-30

    Wall Drills

    Helps players activate the hip flexors, core, and legs while improving sprint mechanics, explosiveness, quick foot speed, and acceleration.

  •
    • 2026-05-30

    Foot and Ankle Activtivation

    Help players warm up the ankles, calves, shins, and feet while improving balance, ankle stability, foot strength, and movement control.

strength training

Female basketball players often have less muscle support around the knee and hormonal differences that can affect knee stability, making strength training important for protecting the ACL and preventing injuries.

Quads

  • Leg Press

  • Trap Bar Deficit

  • Goblet Squat

  • Leg Extension

  • Knee Extension Iso Holds

  • Heel Elevated Squat

  • Bulgarian Split Squat

  • Walking Lunges

  • Step Ups

Hips

  • Lateral Band Walks

  • Clamshells

  • Single-Leg Deadlift

  • Glute Bridge / Hip Thrusts

  • Kickbacks

  • Side Lunges

  • Kettlebell Swings

  • Cable Hip Abductions / Adductions

  • Wall Push with Band Above Knees

Hamstrings

  • Single / Double-Leg Hamstring Curl

  • Hamstring Bridge Hold

  • Heavy Barbell Hamstring Bridges

  • Deadlifts

  • Nordic Curls

  • Single-Leg Hip Thrusts

  • Hamstring Slides

Calves & Isometrics

  • Standing & Seated Calf Raises

  • Single-Leg Calf Raises

  • Jump Rope

  • Heavy Calf Raises

  • Calf Raise Holds

  • Isometric Wall Sits

  • Glute Bridge Holds

  • Squat Holds

strength workout sample:

day one

  • Heavy Barbell Single-Leg Squats

  • Soleus Raises

  • Heavy Barbell Hamstring Bridges

  • Knee Extension Isometrics

day two

  • Bench Bridges

  • Calf Raises

  • Cable Hip Abduction

  • Cable Hip Adduction

  • Single Leg RDL

Strength Work (Main Focus)

3-5 sets 4-8 reps with heavy load

  • Single-Leg Power Step Ups

  • Hamstring Curl

  • Single-Leg Knee Extension — Max Effort

  • Bulgarian Split Squats

day three

Stability/ accessory Work (Hips, Calves, Control)

2-4 sets 8-15 reps with moderate, controlled tempo

Week in the program example:

This schedule is built around a normal in season basketball week, including practices and games. Injury prevention shouldn’t feel like extra work, it should be a regular part of training.

Schedule

Day 1 - Monday

Practice Day

  • Warm Up: ACL focused on court warm up before practice

  • Neuromuscular prevention circuit (off-court, pre-practice)

DAY 2 - Tuesday

Strength Day

  • Strength: Hamstring & hip focused, Nordic curls, RDLs, hip thrusts

  • Ball handling drills with band on knee, single-leg iso holds

DAY 3

Practice Day

  • Warm Up: ACL focused on court warm up before practice

  • CircuitNeuromuscular prevention circuit (off-court, pre-practice)

DAY 4

Strength Day

  • Strength: Quad & calf focused, split squats, step ups, calf raises

  • Plyos: Plyometric circuit, box jumps, pogo jumps, single-leg bounds

DAY 5

Friday

Practice Day

  • Warm up: ACL focused on court warm up before practice

  • Agility: Change of direction drills, 5-10-5 shuttle, deceleration holds

Saturday

Game Day

  • Warm UpACL warm up as part of full pre-game routine

  • Recovery: Light mobility, stretching, and recovery work post-game

DAY 7

Sunday

Rest & Recovery/ Game Day

  • Warm Up: ACL warm up as part of full pre-game routine

  • Rest or light yoga/pilates for flexibility

  • Recovery: Foam rolling, stretching, and mental reset

DAY 6

listen to your body

It is important to listen to your body and understand the difference between muscle aches and sharp pain. Sharp pain should always be consulted with your physician or physiotherapist ASAP.