At-home basketball drills for 14 year olds and older

This is a free sample week of at-home basketball training for 14 year olds and older: 3 of the 7 plans SSTracker has for this group, each 14 to 15 minutes, with every step and minute. Nothing here is written for this page alone; it is what the app gives a family.

Everything here can be done in a room, garage or yard, or at a driveway hoop. Drills that need a team are left out; a parent can be the partner in a pair drill.

A free sample week of basketball for 14 year olds and older

Session 1

Catch-and-shoot rhythm 14 minutes

Spot-up catch and shoot, 5 spots · 6 min
Feet ready before the catch
Relocate and shoot · 5 min
Move after every shot
Free throws when tired · 3 min
Same routine at the end

Session 2

Athletics: Push-Up and Band Row Pairs 15 minutes

Warm-up: easy jog, skips and arm circles · 3 min
Start slow and build up. Loosen up; nothing should hurt.
Push-Up and Band Row Pairs · 5 min
Push tall, pull shoulders back. Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.
Chair Attack Combos · 5 min
Sell the first move, explode on the second. Safety: Clear loose balls off the floor under the hoop before you start, so nobody lands on one. Use the hoop and ball for your age: an 8-foot rim and size 5 ball at 7 to 8, a 9-foot rim and size 6 at 9 to 11.
Cool-down: walk and easy stretches · 2 min
Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 3

Athletics: Angled Cuts at 45 and 90 Degrees 15 minutes

Warm-up: easy jog, skips and arm circles · 3 min
Start slow and build up. Loosen up; nothing should hurt.
Angled Cuts at 45 and 90 Degrees · 5 min
Knee over toes, never caving in. Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.
Tip and Secure · 5 min
Quick second jump, strong hands. Safety: Land on a non-slip surface. Stop if your knees or ankles hurt.
Cool-down: walk and easy stretches · 2 min
Breathe slowly and hold each stretch about 20 seconds, never to pain.

Want the rest of the plan?

This sample is 3 of the 7 basketball plans SSTracker has for this group. In SSTracker every step is on the screen, your child logs the work, and you see it. No club needed: the family plan is $7.50 a month per player, or $12 a month for the whole household, and the first 14 days are free.

Get the full plan free for 14 days Coach or club director? Set up your team free Print a free week for another sport or age

The drills in this week

Free Throws When Tired

Ages 14 and up · 12 min

Shoot two free throws right after a short burst of running, the way they happen in games.

Jog to half court and back.
Walk to the line, take your normal routine and breathe out.
Shoot two free throws.
Do 10 rounds and record makes out of 20.

Coach's cue: Same routine every time.

Bring: basketball, hoop

Safety: Warm up first, wear court shoes on a dry floor, and leave room to slow down before the wall. Stop if anything hurts.

Push-Up and Band Row Pairs

Ages 13 and up · 12 min

Pair a push with a pull: floor push-ups then band rows, so the front and back of the shoulders grow together.

Do 8 to 10 clean floor push-ups.
Anchor a band at chest height and step back.
Row the band to your ribs, squeezing your shoulder blades.
Do 3 rounds of both, resting 60 seconds.

Coach's cue: Push tall, pull shoulders back.

Bring: resistance band, sturdy anchor

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Chair Attack Combos

Ages 14 and up · 14 min

Attack a chair as if it were a defender and beat it with a two-move combo, then finish.

Set a chair at the top of the key.
Dribble at it and use a two-move combo: crossover then between the legs.
Explode past it with your eyes up and finish at the rim.
Do 12 reps, changing the combo every 3.

Coach's cue: Sell the first move, explode on the second.

Bring: basketball, chair or cone, hoop

Safety: Clear loose balls off the floor under the hoop before you start, so nobody lands on one. Use the hoop and ball for your age: an 8-foot rim and size 5 ball at 7 to 8, a 9-foot rim and size 6 at 9 to 11.

Angled Cuts at 45 and 90 Degrees

Ages 13 and up · 12 min

Practice sharp cuts at two angles with the knee in line over the foot. This is the movement most knee-injury programs teach.

Set a cone 8 yards ahead; run to it at controlled speed.
Plant the outside foot, knee over toes, and cut 45 degrees for 5 yards.
Repeat with a 90-degree cut.
Do 4 each way at each angle; speed rises only if the knee stays in line.

Coach's cue: Knee over toes, never caving in.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Tip and Secure

Ages 14 and up · 10 min

Tip the ball off the backboard several times, then secure it with two hands.

Toss the ball off the backboard.
Jump and tip it back up three times.
On the fourth jump grab it with two hands and chin it.
Do 8 reps each hand.

Coach's cue: Quick second jump, strong hands.

Bring: basketball, backboard

Safety: Land on a non-slip surface. Stop if your knees or ankles hurt.

Safety for ages 14 and up

Plans for this age group use beginner, developing and advanced drills only. Advanced drills open from age 13 in the app.
Home plans use only drills for a room, garage or yard (or a driveway hoop). Stop if anything hurts.

Before you start: basketball

A ball and hoop sized for age: size 5 ball and 8-foot rim at 7-8; size 6 and 9-foot rim at 9-11.
Court shoes that grip; ankle brace after a sprain if a doctor suggests it.
Land softly with knees over toes on every jump; a short landing and balance warm-up protects knees.
At least one day a week away from basketball, and play other sports until about 14 (USA Basketball and NBA).
Box-outs, screens and post contact: walking pace first, coach watching, light contact.
Watch packed tournament weekends: many games in a short time raise injury risk.

For every sport and age (7)

Head knock or concussion signs (headache, dizziness, confusion, feeling "off"): when in doubt, sit them out. See a doctor, and no return the same day.
Back to sport only with a doctor's written OK, after a step-by-step return. Every U.S. state has a youth concussion law.
Heat: drink water before, during and after. Take shade breaks, ease into hot weather over about two weeks, and stop if dizzy, sick or headachy.
Lightning: if you hear thunder or see lightning, go inside a building or a closed car. Wait 30 minutes after the last thunder (the 30-30 rule).
Pain is a stop sign, not something to push through. Stop and tell a grown-up; pain that lasts or comes back each session needs a doctor.
Water and rest are part of training: 1-2 rest days a week, plenty of sleep, a meal or snack before and after, and other sports welcome.
Know where the nearest AED (heart defibrillator) is, and who calls for help in an emergency.

The research behind these plans

Which drills are shown at which age, and the safety notes, follow the 29 sources below: national governing bodies, medical associations and studies on youth sport (last reviewed October 2026). Where no study gives an exact number, the plans use cautious defaults, and we change them as the research does.

Basketball: governing bodies, safety and development (9)

Youth athletic development and safety (20)