1. Free printables
  2. Basketball
  3. Ages 14 and up

A week of basketball at home: ages 14 and up

3 sessions of 15 to 21 minutes. Do them on different days this week and rest in between. A parent can be the partner in a pair drill. Stop if anything hurts.

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

  1. 1Session
  2. Rest
  3. 2Session
  4. Rest
  5. 3Session
Open this week in SSTracker

Session 1

Catch-and-shoot rhythm

21min

  1. Warm-up: Basketball Warm-Up, Ages 14 and Up4 min
  2. Spot-up catch and shoot, 5 spots6 min
  3. Relocate and shoot5 min
  4. Free throws when tired3 min
  5. Cool-down: Basketball Cool-Down Stretches, Ages 14 and Up3 min

Make it fun

Shooting gallery: two teams of two take turns at the hoop from marked spots, and each team adds up only its own makes.

My best · Free Throws When Tired: your own number

LastToday

DrillsBasketball Warm-Up, Ages 14 and UpFree Throws When TiredBasketball Cool-Down Stretches, Ages 14 and Up

Session 2

Ball handling: Chair Attack Combos

15min

  1. Warm-up: Basketball Warm-Up, Ages 14 and Up4 min
  2. Chair Attack Combos4 min
  3. Tip and Secure4 min
  4. Cool-down: Basketball Cool-Down Stretches, Ages 14 and Up3 min

Make it fun

Dribble dance: put on a song and dribble until it stops, then freeze with the ball. A partner can pause the music, and everyone keeps playing.

My best · Chair Attack Combos: your own number

LastToday

DrillsBasketball Warm-Up, Ages 14 and UpChair Attack CombosTip and SecureBasketball Cool-Down Stretches, Ages 14 and Up

Build on it

Make this week yours

  1. 1Open it in SSTracker: the three sessions open in the training planner.
  2. 2Set your child's age: the week keeps to the limits for that age, the same as any planner week.
  3. 3Save it to keep it, then change it or build the next week from there.

Other sports, ages 14 and up: Baseball · Bowling · Cheer · Cross Country · Diving · Field Hockey · Flag Football · Football · Golf · Gymnastics · Hockey · Lacrosse · Rugby · Soccer · Softball · Swimming · Tennis · Track and Field · Volleyball · Water Polo · Wrestling

Ready when you are

Give your players a reason to train tomorrow

Set up your team in a few minutes. Running it is free; add player training when you want it.

Start your team free Questions? Read the help