Drills
Basketball
For 14 year olds

Basketball drills for 14 year olds

What a 14 year old can practice at home, with or without a hoop: drills the app opens at this age, what changes in basketball this year, how long and how often, and a free week to start.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026

USA Basketball and the NBA group players by single age from 6 through 13; the ball, the basket and the weekly limits change at 9 and again at 12.

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At 14

The age at a glance

This year: The last year of the 12-14 group and the transition year from age groups to school grades (14U or 8th grade). USA Basketball discourages single-sport specialization in basketball before 14.
The game: A size 6 ball for girls and a size 7 (29.5 in) for boys, a 10 ft basket, an 84 or 94 by 50 ft court, a 19 ft 9 in three-point line and a 15 ft free-throw line.
Practice: Practices of 60 to 90 minutes, two to four times a week, and games of 28 to 32 minutes, twice a week.
Rest and hours: One rest day a week, and no more than 10 hours a week of organized basketball; near that limit, no second organized sport at the same time.
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. Basketball alone: no more than 10 hours a week of organized basketball at this age (USA Basketball). Shooting baskets alone at home is not counted as organized basketball.
Season and sleep: At most 7 months a year of organized basketball, and 8 to 10 hours of sleep a night.
At home: SSTracker keeps one home session for a 14 year old within 60 minutes and plans at most 5 home days a week, with rest days between.

36 drills

Drills for 14 year olds

Every drill here is one the app opens for 14 year olds, at the level for the age. Each page has the steps, a diagram where the setup can be drawn, three ways to make it a game and a practice log to print.

Athleticism

Ball Handling

Defense

Passing

Rebounding

Shooting

No hoop needed

At home without a hoop, at 14

8 drills for 14 year olds need no hoop or basket, so they work in a driveway, garage or hallway: Dribble and Toss Catch, Dribble Move Combos, Cone Crossover Weave, Retreat Dribble and Pass, Spider Dribble, Two-Ball Dribbling, Figure Eight Wraps, Pound Dribbles. Each drill's page says what to bring.

New at 14

Drills that open at 14

These drills join the list at 14: the app opens them from this age, by its level and age rules. They were not in the list at 13.

A week to start with

A free week of basketball at home

1Catch-and-shoot rhythm21 min
2Ball handling: Chair Attack Combos15 min
3Rebounding: Tip and Secure15 min

The week, with steps and fridge cards The age group's plans and sources

The research behind it

Players are grouped by single age from 6 through 13, with a transition year at 14U or 8th grade; the health and participation tables start at 7. NBA and USA Basketball Youth Basketball Guidelines
At 12 to 14: a size 6 ball for girls and size 7 for boys, a 10 ft basket, a 19 ft 9 in three-point line and a 30-second shot clock. USA Basketball rules and standards, ages 12-14
Organized basketball tops out at 3 hours a week for ages 7-8, 5 for 9-11 and 10 for 12-14, with two rest days a week until 12 and one from 12. NBA and USA Basketball Youth Basketball Guidelines
Organized basketball at most 4 months a year at 7-8, 5 at 9-11 and 7 at 12-14; shooting baskets alone does not count as organized basketball. NBA and USA Basketball Youth Basketball Guidelines
Delay single-sport specialization in basketball until 14 or older; young players should take part in a variety of sports. NBA and USA Basketball Youth Basketball Guidelines
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

Free printables

Weekly planner (PDF) Parent and player card (PDF) All free printables

Questions parents ask

Basketball for 14 year olds: questions and answers

What basketball drills can a 14 year old do at home without a hoop?

How long should a 14 year old practice basketball?

Practices of 60 to 90 minutes, two to four times a week, and games of 28 to 32 minutes, twice a week. One rest day a week, and no more than 10 hours a week of organized basketball; near that limit, no second organized sport at the same time. 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. Basketball alone: no more than 10 hours a week of organized basketball at this age (USA Basketball). Shooting baskets alone at home is not counted as organized basketball. SSTracker keeps one home session for a 14 year old within 60 minutes and plans at most 5 home days a week, with rest days between.

What size basketball and hoop does a 14 year old use?

A size 6 ball for girls and a size 7 (29.5 in) for boys, a 10 ft basket, an 84 or 94 by 50 ft court, a 19 ft 9 in three-point line and a 15 ft free-throw line.

What changes in basketball at 14?

The last year of the 12-14 group and the transition year from age groups to school grades (14U or 8th grade). USA Basketball discourages single-sport specialization in basketball before 14.

Free for families and teams

Save this plan to your child or team, free

Sign up and the free basketball week for 14 year olds opens in your child's planner, kept to healthy limits for the age, with progress your child sees against their own start. Coaches can send the same drills to the whole team as homework.

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