Conditioning for kids
Basketball, 14 year olds and older

Basketball conditioning for 14 year olds and older

Basketball conditioning for 14 year olds and older at home means athleticism, rebounding and defense through 67 drills picked for the age. From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between. Why: 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).

For parents and coaches: the physical drills that work at home for 14 year olds and older, one session to follow and the load rules the app applies to the age group.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated November 5, 2026

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At a glance

The drills: 67 physical-focus basketball drills work at home for 14 year olds and older, 15 of them basketball's own. 18 of them are jump, bound or sprint drills, which a plan limits.
How it is built: From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between.
Load rules: Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan. Loaded lifting is not in an at-home plan: strength work with weights is for a coach or trainer in a gym.
What you need: Most used: cones (22 of the 67 drills), wall (6), basketball (5), mat (4), soft ground (4), stopwatch (4), ball (2), solid wall (2). 4 drills need nothing but space. 9 are for two, and a parent can be the partner.

basketball's own

Basketball conditioning drills for 14 year olds and older

These drills build the body for basketball itself: athleticism, rebounding and defense. Every one is open to 14 year olds and older by the app's age gates and works at home with one parent.

athleticism

Athleticism

rebounding

Rebounding

defense

Defense

Every sport

Athletic drills basketball players share

Speed, balance and control carry across sports. These athletic drills are the same for every sport, picked from the ones open to 14 year olds and older.

athleticism

Athleticism

A 36-minute session

A conditioning session for 14 year olds and older

A warm-up, 2 drills and a cool-down: 36 minutes. Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan.

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
2Box-Out StanceFind your spot, hold it, then go get it.8 min
3Wall Tip DrillJump as high as you can and attack the ball at its highest point.8 min
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

Healthy load

How much basketball conditioning is healthy for 14 year olds and older

From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between.

Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan.

Loaded lifting is not in an at-home plan: strength work with weights is for a coach or trainer in a gym.

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).

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

What is basketball conditioning for 14 year olds and older?

From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between. The 67 drills below are physical-focus basketball drills that work at home.

What basketball conditioning drills can 14 year olds and older do at home?

A few to start with: Line Jumps, Repeat Rim Reaches and Jump Stop and Pivot. Most used: cones (22 of the 67 drills), wall (6), basketball (5), mat (4), soft ground (4), stopwatch (4), ball (2), solid wall (2). 4 drills need nothing but space. 9 are for two, and a parent can be the partner.