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Basketball Conditioning Drills - Upper Arm Strengthening

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This is to teach the proper form for a shot or an overhead pass to young girls.


Have them take some age appropriate weight (I often use a yellow page directory) and hold it with both hands above the head, arms fully extended. Slowly lower the weight behind the head until the arms are fully bent at the elbows. At no time should the weight rest on the head or shoulders. Do these as reps of 5. During the reps remind the players to hold the elbows as close to the ears as possible.

Number of Players:



Makes them aware of the proper form and what it feels like. These are muscles that most young girls haven't developed. While serious strength training is to be avoided in most case of youngsters, this drill builds the proper set of muscles without any potential damage to growing muscle groups.


Increase the weight and the reps.


Proper motion for shooting and overhead passing


This basketball drill is licensed under a Creative Commons License. This drill is from Pål Degerstrøm at www.degerstrom.com/basketball.

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