Basketball drills at home for 14 year olds

At a glance

At 14

74 basketball drills the app opens for a 14 year old work at home, across 6 skills.

How long

One home session of about 40 minutes; SSTracker never plans more than 60 minutes for a 14 year old.

How often

At most 5 training days a week, with rest days between. Organized sport in all: no more hours a week than the child's age (NATA), so at most 14 hours for a 14 year old, with two rest days a week.

What you need

Most used: basketballs (59 of the 74 drills), hoop (31), cones (13), wall (5), tape (3), chair or cone (2), agility ladder or tape lines (1), backboard (1). 3 drills need nothing but space. 22 are for two, and a parent can be the partner.

Safe at home

One child and one parent in a room, garage or yard. Never tackling, contact, diving or head-first falls, no stunts or loaded lifting, and nothing that needs a coach, rink, pool or court. Stop when anything hurts.

74 at-home drills

Basketball drills for 14 year olds to do at home

Every drill below is one the app opens for a 14 year old and one that works at home: a room, garage or yard, one parent as the partner, no venue. Each drill's page has the steps, a diagram where the setup can be drawn, three ways to make it a game and a log to print.

athleticism

Athleticism

• Reaction StartsAges 14 and up · 12 min
• Repeat Rim ReachesAges 14 and up · 10 min
• Jump Stop and PivotAges 11 and up · 8 min

ball handling

Ball Handling

• Chair Attack CombosAges 14 and up · 14 min
• Dribble and Toss CatchAges 14 and up · 12 min
• Dribble Move CombosAges 14 and up · 12 min

defense

Defense

• Closeout and ContainAges 14 and up · 12 min
• Wall Up at the RimAges 14 and up · 12 min
• Closeout and ContestAges 11 and up · 10 min

passing

Passing

• Pick-and-Roll FootworkAges 14 and up · 12 min
• Drive and KickAges 11 and up · 12 min
• Read the DefenderAges 11 and up · 12 min

rebounding

Rebounding

• Crash From the Weak SideAges 14 and up · 12 min
• Tip and SecureAges 14 and up · 10 min
• Jump Timing DropsAges 11 and up · 8 min

A 40-minute session

A home basketball session for a 14 year old

A warm-up, 2 drills and a cool-down, 40 minutes in all. Do it up to 5 days a week, with rest days between.

1. 1Basketball Warm-Up, Ages 14 and UpA 12-minute moving warm-up for basketball players 14 and up: moving stretches, strength, single-leg control, cuts and build-up runs, then basketball moves at practice speed.12 min
2. 2Form ShootingElbow in, wrist snap, hold the finish.10 min
3. 3Free Throw RoutineSame routine, every time, even when tired.10 min
4. 4Basketball Cool-Down Stretches, Ages 14 and UpA 8-minute cool-down for basketball players 14 and up after training: stretches for the legs, hips, shoulders and inner thighs, each held 20 to 30 seconds, never to pain.8 min

At 14

What changes in basketball training at 14

14 is when the app opens box jumps and drills with contact, for practice with a coach. Neither is ever in an at-home plan.

18 at-home drills join the list at 14.

Organized sport in all: no more hours a week than the child's age (NATA), so at most 14 hours for a 14 year old, with two rest days a week.

The week

Fitting basketball into a week at 14

At 14 the limit is 14 hours of organized sport a week. If you count home sessions against it to be safe, 5 sessions of 40 minutes is 3.33 hours, which leaves 10.67 for team practice and games. Even 5 days at the app's longest, 60 minutes, is 5 hours.

The research behind it

• Ages 13 to 15 are the "specializing years", after the sampling years of 6 to 12.

  Côté and Vierimaa 2014

• Organized sport should total no more hours a week than the child's age in years, with two rest days a week.

  NATA youth sport specialization recommendations

Questions and answers