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Outshine: Women's Basketball

Outshine Physical Therapy and Fitness

Basketball
Coach
Dr. Maggie Parker

This basketball-specific training program is built to enhance speed, agility, power, balance, and endurance for players of all levels—from high school to adult rec leagues. Designed by a Doctor of Physical Therapy, it supports both peak performance and long-term joint health.

$30
Get Outshine: Women's Basketball
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Builds Confidence On and Off the Court
Strength training and skill-based movement help girls feel physically capable, which boosts self-esteem and assertiveness in sports, school, and life.
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Increases Power for Faster Stronger Play
Developing leg and core strength improves sprint speed, vertical jump, and rebounding ability—key skills that help young players stand out on the court.
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Enhances Focus and Mental Toughness
Structured training teaches discipline, goal-setting, and body awareness, helping girls handle pressure during games and build resilience overall.
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Reduces Risk of Knee and Ankle Injuries
Girls are at higher risk for ACL injuries, especially during adolescence. This program includes targeted strength and stability work to protect joints as bodies grow and change.
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Balance and Agility for Quick Reactions
Exercises that train coordination and control give girls better body awareness, leading to improved footwork, defensive moves, and smoother transitions.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback and modification you may need
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Programming 4 days per week
2-4 day strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Phone or Computer
Recommended
Access to weights, resistance bands, cones
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Sample Week
Week 1 of 2-week program
Sunday
WBB Let's Go! D1 super set

A1

No Money

1 x 12

A2

Band Pull Aparts

1 x 15

A3

Open Books

1 x 5

A4

Worlds Greatest Stretch

1 x 5

A5

Body Weight Good Morning

1 x 10

B1

Squat Jump-BW

4 x 3

B2

6 Inch Hold

2 x 30

C1

Push Up Crocodile

3 x 6

C2

Rear Foot Elevated Split Squat

3 x 30

C3

Bicycle Crunch

2 x 25

Monday
WBB Trust The Grind D2

A1

Goblet Squat

1 x 10

A2

Scap Push-Up

1 x 5

A3

Down Dog to Ankle Reach

1 x 5

A4

Thread the Needle

1 x 15

A5

DG Hip Airplane

1 x 12

B1

Burpee

2 x MAX @ 30

B2

Squat Jumps

2 x 8

B3

Tuck Jumps

2 x 5

B4

RDL to Wall

2 x 10

C

Sprint

1 x 4 @ 20

D1

5 Cone-Tri Shuffle

1 x 2

D2

5 Cone - 360

1 x 2

Wednesday
WBB Stability D3

A

Dynamic Warmup

1 x 5:00

B1

Air Squat

3 x 0:30

B2

Dead Bug

3 x 0:30

B3

Split Squat Jumps

3 x 0:30

B4

Lunges (Walking)

3 x 30

B5

Hip Thrust - Bodyweight

3 x 30

C1

Half Kneel Ankle Dorsiflexion Mobility

1 x 2 @ 0:30

C2

Single Leg RDL

3 x 8

C3

Single Leg Side to Side

3 x 0:30

C4

Single Leg Front to Back

3 x 0:30

C5

Single Leg Wall Sit

3 x 30

D

Static Stretch

1 x 5:00

Friday
WBB Speed/ Aglility D4

A

Dynamic Warmup

B1

Broad Jump

2 x 10

B2

Lateral Hurdle Jump

2 x 10

B3

Alternate Bounding for Height

2 x 10

B4

Speed Skaters

2 x 10

C1

Sprint

3 x 1 @ 80

C2

4-Corner

3 x 1

C3

5 Cone - Attack & Retreat

3 x 1

D1

Kneeling Hip Flexor Stretch

2 x 0:30

D2

Butterfly Stretch

2 x 0:30

D3

Supine Hip External Rotation Stretch

2 x 0:30

D4

Calf Stretch

2 x 0:30

Coach
More from Outshine Physical Therapy and Fitness
coach-avatar Dr. Maggie Parker

Hi, I'm Dr. Maggie Parker, PT at Outshine Physical Therapy in Asheville. A proud A.C. Reynolds alum and former basketball player, I tore my ACL in college—an experience that ignited my passion for physical therapy. Now, I help others stay strong and active, ensuring our community keeps moving forward.

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Feel fast, strong, and unstoppable.

This isn’t a generic workout plan—it’s built by a Doctor of Physical Therapy who knows basketball. You’ll build power, endurance, and control to dominate every possession and stay injury-free. Train smarter. Play harder. Let’s go!

Get Outshine: Women's Basketball
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FAQs
Who is this program for?
This plan is perfect for youth, adult rec league players, and anyone returning to the game. It's built to scale from beginner to advanced.
Do I need access to a gym?
Nope! Many workouts use bodyweight, resistance bands, or light dumbbells. Bonus drills can be done on a court or driveway.
How often should I train?
2–4x/week strength, stability, and power, plus a warm-up before every practice or game. Added mobility or core work as well.
What makes this program basketball-specific? .
Every movement mimics what your body does on the court—jump stops, pivots, layups, and lateral cuts. It’s designed for real performance.
Will this help prevent injuries?
Yes. It’s designed by a Doctor of Physical Therapy to strengthen muscles around knees, ankles, and hips to reduce the risk of sprains and overuse injuries

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Outshine: Women's Basketball
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