6-week pre-season training program for Under-14s

• Focus on fundamental skills development under pressure
• Start to introduce more complicated offensive and defensive concepts
• Reinforce why it's important to play team basketball

Under-14 Pre-Season Basketball Training Program

Duration: 6 Weeks
Sessions per week: 2
Session length: 90 minutes

Program Goals

✅ Enhance individual skills (ball-handling, shooting, defense)
✅ Develop offensive and defensive team concepts
✅ Improve conditioning and basketball IQ
✅ Build confidence, toughness, and game-readiness

Week 1: Advanced Fundamentals & Conditioning

Focus: Dribbling under pressure, passing, footwork, and endurance

Warm-up (15 min)

• Dynamic stretches & agility drills – Defensive slides, sprint stops, high knees
• Full-court ball-handling drill – Players dribble at full speed while controlling the ball
• Passing & catching under pressure – Players pass while being lightly pressured by a defender

Skill Development (45 min)

• Dribbling: Two-ball dribbling & retreat dribbles – Improves weak-hand control and ball security.
• Passing: Pocket pass, no-look pass, and passing out of double teams – Players pass from different game situations.
• Footwork: Advanced pivoting, step-through, and jab step – Helps players create space and attack.
• Shooting: Spot-up shooting, mid-range pull-ups, and finishing through contact – Develops scoring versatility.

Scrimmage & Games (25 min)

• 3v3 spacing & movement focus
• 4v4 transition offense drill

Cool-down (5 min)

• Static stretching & breathing exercises

Week 2: Ball Control, Defensive Intensity, and Decision-Making

Focus: Dribbling under pressure, defensive positioning, and reaction-based play

Warm-up (15 min)

• Full-court zigzag dribbling drill – Players work on protecting the ball while changing directions
• Closeout & reaction drill – Defenders react to offensive movements

Skill Development (45 min)

• Dribbling: Live ball pressure drills – Players navigate a defender while maintaining their dribble.
• Defense: Stance, lateral movement, defensive closeouts – Improves agility and ability to guard effectively.
• Rebounding: High-pointing the ball & boxing out – Players learn to anticipate rebounds and control the glass.
• Passing under pressure: Breaking a press – Players practice making safe passes under defensive pressure.

Scrimmage & Games (25 min)

• Full-court 3v2 into 3v3 drill – Develops decision-making in transition.

Cool-down (5 min)

• Stretching & game awareness discussion

Week 3: Advanced Finishing, Shooting, and Transition Play

Focus: Scoring in different ways and executing in transition

Warm-up (15 min)

• Fast-break decision-making drill – Players sprint and react to defenders
• 3-man weave drill – Builds quick ball movement and finishing

Skill Development (45 min)

• Finishing: Euro step, floater, reverse layup, and spin move layups – Expands scoring options.
• Shooting: Off-the-dribble shooting, catch-and-shoot, and step-back jumpers – Increases scoring consistency.
• Fast Break: Outlet passing and quick decision-making – Teaches efficient transition offense.
• Defensive transition: Sprinting back and stopping the ball – Improves fast-break defense.

Scrimmage & Games (25 min)

• 4v4 controlled transition play scrimmage

Cool-down (5 min)

• Recovery stretches

Week 4: Half-Court Offense, Spacing, and Pick & Roll

Focus: Team offense, spacing, and executing plays

Warm-up (15 min)

• Give-and-go passing drill – Encourages movement after passing
• Defensive shell drill – Players work on help defense rotations

Skill Development (45 min)

• Spacing & ball movement: Motion offense basics – Players learn to move off the ball and find gaps in the defense.
• Pick-and-roll execution: Ball-handler reads the defense – Players learn when to attack, pass, or shoot.
• Offensive rebounding: Put-back finishing & second-chance scoring – Teaches players to capitalize on missed shots.
• Defensive adjustments: Switching, hedging, and weak-side help – Builds team defensive chemistry.

Scrimmage & Games (25 min)

• Controlled 5v5 play with offensive sets

Cool-down (5 min)

• Breathing exercises & team talk

Week 5: Game Situations & Late-Game Execution

Focus: Handling pressure, breaking traps, and executing under time constraints

Warm-up (15 min)

• 1v1 full-court ball pressure drill – Players bring the ball up against aggressive defense
• Defensive communication drill – Players call out screens, help rotations, and assignments

Skill Development (45 min)

• Breaking the press: Passing out of traps and advancing the ball – Players practice finding the open man under pressure.
• Late-game execution: Managing time and score, foul strategy – Players execute plays with limited time.
• Handling physicality: Strength-based finishing – Players work on finishing through contact.
• Contested shooting: Shooting with a closeout – Forces quick release under pressure.

Scrimmage & Games (25 min)

• Game-scenario scrimmage with shot-clock situations

Cool-down (5 min)

• Team review & player reflections

Week 6: Competition, Leadership, and Team Chemistry

Focus: Applying all skills in competitive game play

Warm-up (15 min)

• Full-court dribbling & passing relay – Combines conditioning with skill work
• Quick shooting drill – Players take shots under time pressure

Skill Development (45 min)

• Shooting competition: 3-point contest, free throw challenge – Encourages consistency under pressure.
• Defensive challenge: 1-on-1 stops – Players compete to earn defensive stops.
• Small-sided games: 3v3, 4v4 games with constraints – Forces players to execute offensive and defensive concepts.

Scrimmage & Games (25 min)

• Full-court 5v5 competitive scrimmage – Players apply everything they've learned.

Cool-down (5 min)

• Team huddle, reflections, and goal setting for the season

Coaching Tips for U14 Basketball

✅ Teach advanced team concepts while reinforcing fundamentals
✅ Encourage on-court leadership and communication
✅ Introduce game-specific scenarios to build IQ and composure
✅ Create competitive but positive training environments