Basketball Training Plans 2026

12-WEEK U14 BASKETBALL TRAINING PROGRAM
RUNNING-FOCUSED | CONDITIONING THROUGH SKILLS

This program is designed for an out-of-shape U14 team. Conditioning is built into every drill through movement, sprinting, transition, and minimal standing. All sessions are 90 minutes. Each week contains Session A and Session B, using the same structure with increasing intensity.

GENERAL PRINCIPLES

  • No standing lines longer than 5–10 seconds
  • Full-court drills whenever possible
  • Sprint before skill (run first, then pass/shoot/finish)
  • Emphasize effort, spacing, and movement over results

WEEK 1–3: BASE CONDITIONING & FUNDAMENTALS

SESSION STRUCTURE (A & B)
00:00–10:00 Warm-up
10:00–25:00 Passing
25:00–35:00 Finishing
35:00–50:00 Shooting
50:00–65:00 Offense
65:00–80:00 Defense
80:00–90:00 Scrimmage

— DRILL DESCRIPTIONS —

Warm-up: Moving Ball Warm-up
Players jog full court while dribbling, switching hands, performing skips, lunges, and defensive slides. Include light sprint bursts baseline to free throw and back. Focus on waking up legs and ball control under movement.

Passing: Full-Court Weave Passing
Players fill three lanes and advance the ball up the court with continuous passing. After each pass, players sprint wide to fill the next lane. Emphasize running form, catching on the move, and spacing.

Finishing: Full-Court Layup with Trailing Defender
Offensive player sprints from baseline to score while a defender chases from behind. The defender applies light pressure only. Rotate quickly to keep players moving continuously.

Shooting: 5-Spot Sprint Shooting
Player starts under the basket, sprints to a perimeter spot, catches and shoots, then sprints back under the rim before moving to the next spot. Complete all five spots without stopping.

Offense: Motion Offense – Pass & Cut
Players pass and make hard basket cuts, then sprint to fill open spots. No standing after passing. Emphasize timing, spacing, and constant movement.

Defense: Defensive Slides & Closeouts
Players sprint to a spot, break down into stance, slide laterally, then recover. Add closeout technique with high hands. Short bursts with quick rotations.

Scrimmage: Controlled 3v3
Half- or full-court depending on fitness. Emphasize transition effort, cutting, and defensive recovery. Stop briefly to reinforce movement rules.

WEEK 4–6: TRANSITION & GAME SPEED

Progressions:

  • Increase sprint distances
  • Add decision-making under fatigue
  • More full-court play

New/Progressed Drills:

Passing: Continuous Full-Court Advantage Passing
3 offensive players advance the ball against 2 defenders. After each possession, defenders rotate out and sprint to offense.

Finishing: Transition Finishing Series
Players sprint wide lanes, receive pass, and finish at full speed. Add jump stops and kick-outs to keep movement high.

Shooting: 3-Lane Transition Shooting
Three players sprint lanes from baseline. Ball is advanced quickly and finished with layup or pull-up jumper. Rotate continuously.

Defense: Shell Drill with Sprint Recovery
Defenders sprint to help positions, close out, and recover repeatedly. Emphasis on effort and communication.

Scrimmage: 4v4 Continuous
Teams play short possessions; losing team sprints before re-entering.

WEEK 7–9: PRESSURE & ENDURANCE

Progressions:

  • Longer continuous drills
  • Reduced rest
  • Added defensive pressure

New/Progressed Drills:

Passing: Full-Court Pressure Passing
Offense advances ball against active defenders. Passing must be on the move. Mistakes result in sprint penalties.

Finishing: Contact Finishing
Add pads or body contact at the rim after sprinting full court.

Shooting: Fatigue Shooting Circuit
Players rotate through sprint → shoot → sprint → shoot stations for 3–4 minutes nonstop.

Defense: Transition Defense Drill
Players sprint back on defense, identify ball, stop penetration, and recover to shooters.

Scrimmage: Advantage/Disadvantage Games
Offense starts with numbers advantage, then defenders recover at full speed.

WEEK 10–12: GAME READINESS

Progressions:

  • Game-length intensity
  • Fewer stoppages
  • Emphasis on execution while tired

New/Progressed Drills:

Passing: Read-and-React Full-Court
Players must read defenders and make decisions at full sprint.

Finishing: Late-Game Finishing
Sprint into finishes with score/time constraints.

Shooting: Competitive Sprint Shooting
Teams compete; misses require sprint before next rep.

Defense: Multiple Effort Defense
Closeout, slide, recover, help, then sprint out repeatedly.

Scrimmage: Full-Court Controlled Game
Short coaching interruptions, emphasis on effort, transition, and communication.

COACHING NOTES (PRINTABLE)

  • Conditioning improves fastest when hidden in basketball actions
  • Praise sprinting, cutting, and recovery effort
  • Expect mistakes early due to fatigue
  • Consistency matters more than perfection

END OF PROGRAM