At-home basketball drills for 14 year olds and older: center

This is a free sample week of at-home basketball training for 14 year olds and older, for a center: 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

Post moves and boards 14 minutes

Drop step both sides · 5 min
Seal, feel the defender, then drop
Up-and-under · 4 min
Sell the shot fake with your eyes
Tip and outlet · 5 min
Grab it high, pivot, find the outlet

Session 2

Center: Crash From the Weak Side 15 minutes

Warm-up: easy jog, skips and arm circles · 3 min
Start slow and build up. Loosen up; nothing should hurt.
Crash From the Weak Side · 5 min
Weak side, go get it. Safety: Land softly on both feet with knees over toes, on a non-slip floor. Stop if your knees or ankles hurt.
Repeat Run Intervals · 5 min
Same pace every rep. Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.
Cool-down: walk and easy stretches · 2 min
Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 3

Center: One-Dribble Pull-Up 15 minutes

Warm-up: easy jog, skips and arm circles · 3 min
Start slow and build up. Loosen up; nothing should hurt.
One-Dribble Pull-Up · 5 min
Dribble, stop, balance, shoot. Do not fade backward.
Crash From the Weak Side · 5 min
Weak side, go get it. Safety: Land softly on both feet with knees over toes, on a non-slip floor. 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

Crash From the Weak Side

Ages 14 and up · 12 min

Crash for offensive rebounds from the far side, where most misses land.

Start on the far wing as your partner shoots from the other side.
Read the shot and attack the space on the far side of the rim.
Rebound and finish or kick the ball out.
Do 15 reps.

Coach's cue: Weak side, go get it.

Bring: basketball, hoop, partner

Safety: Land softly on both feet with knees over toes, on a non-slip floor. Stop if your knees or ankles hurt.

Repeat Run Intervals

Ages 13 and up · 20 min

Short, strong runs with equal rest, like the stop-start effort of most games.

Warm up for 5 minutes.
Run hard but controlled for 60 seconds.
Walk or jog slowly for 60 seconds.
Do 6 to 8 reps; stop early if your pace falls apart.

Coach's cue: Same pace every rep.

Bring: field or track, stopwatch

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

One-Dribble Pull-Up

Ages 14 and up · 12 min

Take one hard dribble and stop into a balanced jump shot.

Start at the elbow, ball in triple-threat position.
Push one strong dribble toward the baseline or middle.
Stop with a jump-stop, both feet landing together under you.
Rise and shoot. Take 8 going left and 8 going right.

Coach's cue: Dribble, stop, balance, shoot. Do not fade backward.

Bring: basketball, hoop

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)