The online Foundation Program: For youth Female Basketballers

"Power. Speed. Injury Prevention. All in One 12-week online Program."

Even If You've have never done any strength and conditioning before this program works for all levels.

limited spots available!

Kelsey Griffin - 5 x WNBL Champion

One of the best things parents of players, or players themselves can do is to seek out experienced coaches like Arj to help them reach the next level. There is a level of understanding and expertise you only get with experience.

GETTING THE RIGHT HELP FROM A WNBL Championship Performance Coach!

MEET YOUR COACH!

"My goal is to take your female basketballer beyond her basic fitness — building her into a powerful, confident, and injury-resistant athlete."

"Here’s Why Basic Training Plans Don’t Fix Movement Gaps in Female Basketballers."

Old Way

Ignore female-specific movement deficiencies.
Designed primarily for male athletes.
Overlook injury risks in girls.
Focus on load, not technique.
Lack targeted neuromuscular control training.

New Way

Correct imbalances to reduce injuries.
Prioritize movement quality and mechanics.
Build strength with confidence safely.
Enhance performance and injury resilience.
Support healthy long-term athletic growth.

How does it work?

This comprehensive 12-week strength and conditioning program is meticulously designed for youth female basketball athletes who are serious about elevating their game. Through weekly live Zoom sessions held in small, focused groups, participants benefit from expert coaching while training alongside like-minded peers — fostering a motivating and empowering environment. With minimal equipment required, all workouts can be conveniently performed at home, making it accessible without sacrificing quality or effectiveness.

Our program prioritizes building a solid foundation of general strength, movement control, and resilience—key physical attributes proven to enhance performance and reduce injury risk on the court. Every component is crafted to deliver measurable outcomes, ensuring athletes not only train harder but smarter. Constant communication and personalized support mean you’re never alone throughout the journey; our dedicated coaches provide ongoing feedback, motivation, and adjustments tailored to your progress.

This program is a must-have for any young female basketballer committed to long-term athletic development. We guarantee excellence, tangible improvements, and an experience that empowers athletes to reach their full potential, both physically and mentally.

Step 1: Main Mechanism One

build targeted strength in areas that female athletes have deficiencies to prevent injuries and improve movement patterns in female athletes.

Step 2: Mini Mechanism Two

This phase emphasizes speed, quickness, and coordination through targeted drills and plyometric exercises designed to improve on-court performance. By enhancing these athletic qualities, female athletes become more agile, responsive, and able to execute high-intensity movements with greater efficiency and confidence.

Step 3: Mini Mechanism Three

This final phase integrates all the strength, power, and movement skills developed earlier into functional drills that mimic real game situations. Athletes learn how to sustain high performance, recover effectively, and protect themselves against common basketball injuries. By the end of this step, female athletes are equipped not only to excel physically but also to carry their gains confidently onto the court for lasting success.

What My Athletes Say:

TESTIMONIALS

"Weight training is essential for young athletes in their continued development-but proper weight training and specific programing can be hard to find. Arj is incredibly good at building a program targeted at the athlete's specific needs/deficits and biomechanics! i loved working with him and benefited greatly from his knowledge as will young athletes looking to develop themselves

Sami Whitcomb

WNBL Champion

WNBA Phoenix Mercury

Australian Opal

"I always recommend working with someone that not only cares about you as an athlete but also understands your needs as a person first. Arj does a great job of pushing you to be your best on and off the court and challenging you to reach new heights".

Veronica Burton

WNBL Champion

WNBA Golden State Valkyries

"I have worked as an athlete with Arj and watched his work with other athletes from the outside. I always felt like i was improving in the areas i wanted as well as being prepped to fire game day. Arj is very adaptable to different situations and is able to adjust programs accordingly to athletes wants and needs especially if there is an injury etc. Arj is great at building connection with his athletes, and it's because of this he was able to push me to his limits. I would and do always recommend Arj to any athlete who is looking to take their body to a elite status".

Natalie Hurst

WNBL Champion and Legend

WNBL Coach

Head Coach New Zealand Tall Ferns

" If you're looking to help your child improve their ability on and off the court, Arj will be able to provide the S&C coaching you are looking for!

Coach Arj has worked with the very best female athletes across multiple sports and knows exactly what it takes to take your weakness and turn them into your strengths.

his programming is individually tailored to brings out the best in each athlete that he works with.'

Meagan Moody

GM Pathways Geelong United Basketball

Head Coach Geelong United NBL1

Frequently Asked Questions

Can this program actually help me with my physical preparation for basketball?

Yes, this program is specifically designed to help you physically prepare for basketball. It targets the exact areas female athletes need to improve — from building foundational strength and improving movement quality to developing power, agility, and resilience. Every session is designed to support your performance on the court while reducing your risk of injury. Whether you’re looking to move better, feel stronger, or become more confident in your athleticism, this program gives you the tools and guidance to make it happen.

What is involved?

This 12-week program includes everything a youth female basketballer needs to build a strong, athletic foundation. Each week features a live Zoom training session in a small group setting, led by an expert coach. These sessions are interactive, supportive, and designed specifically for young female athletes.

Workouts are completed at home with minimal equipment, focusing on strength, movement control, power, and injury prevention. The program progresses week by week, gradually building the skills and physical qualities needed to perform confidently and consistently on the court.

You'll also have constant communication and support from your coach throughout the entire program — so you're never training alone. Every step is guided, structured, and tailored for long-term athletic development.