14U basketball practice plans (ages 13 and 14)

Basketball Warm-Up, Ages 11 to 13 5 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 10 to 15 yards and back: high knees, heel flicks, carioca each way, then open-the-gate and close-the-gate walks (lift the knee and turn it out, then in).
3. Leg swings, 10 forward and back and 10 side to side each leg; then walking lunges with a twist toward the front knee, 6 each leg.
4. Plank on your forearms for 20 seconds, then a side plank for 15 seconds each side, body straight like a board.
5. Balance on one leg for 20 seconds each side, reaching the free foot slowly forward, to the side and behind.
6. Jumps: 5 squat jumps with soft landings, then 5 side hops landing on one foot and holding still for 2 seconds, each leg.
7. Build-up runs: three runs of about 15 yards at half speed, three-quarter speed and nearly full speed; walk back each time.
8. Sport moves: dribble in place with each hand, then dribble the length of the court and back at jogging pace; finish with 10 close-range form shots.

Coaching point: Knees over toes on every landing, and hold the landing still.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Beat the Clock Shooting 10 min

1. Set a 60-second timer. Pick a spot you are comfortable with.
2. Shoot and rebound your own shots until time runs out.
3. Count makes. Rest 30 seconds.
4. Do 4 rounds and record your best.

Coaching point: Fast does not mean rushed. Keep your form.

Cone Crossover Weave 10 min

1. Set 5 cones in a line, 4 feet apart.
2. Dribble to each cone and cross over around it, staying low.
3. Go down and back for one rep. Do 6 reps.
4. Next round, add a hesitation before each crossover.

Coaching point: Sell the move with your shoulders. Stay low.

Drive and Kick 12 min

1. Your partner waits in the corner; a cone near the lane is the helper.
2. Drive past the cone on the wing.
3. When you reach the cone, jump stop and pass to the corner.
4. Do 12 reps from each side.

Coaching point: Draw the help, find the open player.

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.

Closeout and Contest 4 min

1. Start under the basket. A partner (or cone) is at the wing.
2. Sprint toward them, then take short choppy steps as you arrive.
3. Raise one hand high to contest the shot without jumping at them.
4. Slide back and repeat. Do 10 closeouts.

Coaching point: Sprint, chop your feet, hand up. Do not jump past them.

Broad Jump and Hold 15 min

1. Stand with toes at a line.
2. Swing your arms back, then forward as you jump out.
3. Land on both feet and hold for 2 seconds without stepping.
4. Do 3 sets of 3 with full rest; note your best stuck jump.

Coaching point: Swing, jump, stick.

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Basketball Cool-Down Stretches, Ages 11 to 13 4 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold 15 to 20 seconds, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold 15 to 20 seconds, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight; then bend the back knee a little to move the stretch toward the heel. Hold 15 to 20 seconds, each side.
5. Front of the hip: kneel on one knee, tuck your hips under and shift forward gently until the front of the hip feels a stretch. Hold 15 to 20 seconds, each side.
6. Seat: lie on your back, cross one ankle over the other knee and pull the bottom leg gently toward you. Hold 15 to 20 seconds, each side.
7. Shoulder: bring one arm across your chest and hold it gently above the elbow with the other hand. Hold 15 to 20 seconds, each side.
8. Side lunge: feet wide, bend one knee and sit toward it, the other leg straight and toes pointing forward. Hold 15 to 20 seconds, each side.
9. Lie on your back with one hand on your belly: 5 slow breaths, breathing out longer than in.

Coaching point: A gentle pull, never pain, and no bouncing.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Basketball Warm-Up, Ages 11 to 13 7 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 10 to 15 yards and back: high knees, heel flicks, carioca each way, then open-the-gate and close-the-gate walks (lift the knee and turn it out, then in).
3. Leg swings, 10 forward and back and 10 side to side each leg; then walking lunges with a twist toward the front knee, 6 each leg.
4. Plank on your forearms for 20 seconds, then a side plank for 15 seconds each side, body straight like a board.
5. Balance on one leg for 20 seconds each side, reaching the free foot slowly forward, to the side and behind.
6. Jumps: 5 squat jumps with soft landings, then 5 side hops landing on one foot and holding still for 2 seconds, each leg.
7. Build-up runs: three runs of about 15 yards at half speed, three-quarter speed and nearly full speed; walk back each time.
8. Sport moves: dribble in place with each hand, then dribble the length of the court and back at jogging pace; finish with 10 close-range form shots.

Coaching point: Knees over toes on every landing, and hold the landing still.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Jump Timing Drops 11 min

1. A partner stands on a step (or tall surface, safely) and drops a ball from head height.
2. Time your jump to catch it just as it passes your chest height.
3. Land balanced and pass it back.
4. Do 15 reps.

Coaching point: Watch the ball, time it, explode.

Safety: Do not drop from anything higher than a normal step. Keep the area clear.

Slide, Turn and Run 13 min

1. Slide 4 yards to a cone.
2. Turn your hips and run 10 yards to the next cone.
3. Walk back as your rest.
4. Do 8 reps, switching sides.

Coaching point: Turn hips first, then go.

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

Catch and Shoot 16 min

1. Start on the wing. Have a partner pass to you, or toss the ball off a wall and catch it.
2. Hop into your shot: feet land shoulder-width and pointed at the basket as you catch.
3. Shoot without dribbling. Take 10 from each wing.
4. Add a one-step shuffle before the catch once you make 6 of 10.

Coaching point: Feet first, hands ready, shoot on the catch.

Retreat Dribble and Pass 8 min

1. Dribble toward a partner who steps up to pressure you.
2. Take two quick retreat dribbles backward, keeping your body between them and the ball.
3. Pass to a second spot your partner points at.
4. Do 12 reps.

Coaching point: Back out, see the floor, pass.

Basketball Cool-Down Stretches, Ages 11 to 13 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold 15 to 20 seconds, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold 15 to 20 seconds, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight; then bend the back knee a little to move the stretch toward the heel. Hold 15 to 20 seconds, each side.
5. Front of the hip: kneel on one knee, tuck your hips under and shift forward gently until the front of the hip feels a stretch. Hold 15 to 20 seconds, each side.
6. Seat: lie on your back, cross one ankle over the other knee and pull the bottom leg gently toward you. Hold 15 to 20 seconds, each side.
7. Shoulder: bring one arm across your chest and hold it gently above the elbow with the other hand. Hold 15 to 20 seconds, each side.
8. Side lunge: feet wide, bend one knee and sit toward it, the other leg straight and toes pointing forward. Hold 15 to 20 seconds, each side.
9. Lie on your back with one hand on your belly: 5 slow breaths, breathing out longer than in.

Coaching point: A gentle pull, never pain, and no bouncing.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.