— TRAINING SESSION

Shooter's Workout (U14)

Block and Bank · 64 minutes · 8 drills · Generated 13 May 2026

Age group: U14
Focus: Shooting
Duration: 64 minutes
Drills: 8

High-volume shooting workout structured to mimic game-shot variety. Catch-and-shoot, off-the-dribble, off-the-screen, off-the-pass.

8DRILLS

64MINUTES

8AVG / DRILL

1 Passing Lines Warm-Up

4 min Difficulty: Beginner Age: u8 Court: Half

Pairs, 5 metres apart. 20 chest passes, 20 bounce passes, 20 overhead passes, 20 one-handed push passes (10 each hand).

Fundamentals warm-up every coach should run every practice. Countless turnovers prevented.

Coaching points

Step into every pass.
Fingertips on follow-through.
Receive with both hands, fingers spread.
Bounce passes: 2/3 of the way to your partner.
Overhead passes: snap wrists, from the forehead.

2 Five Spot Shooting

8 min Difficulty: Intermediate Age: u14 Court: Half

Five marked spots: both corners, both wings, top of the key. Player must make 5 shots from each spot before moving to the next. Coach times the whole thing. Track personal bests on the wall.

Relentless shooting drill that builds touch from every spot on the floor.

Coaching points

• Quality over speed — but speed comes from quality reps
• Same form every shot — fatigue is the test
• Use a partner rebounder — keep the pace high
• Track times publicly — pressure makes shots
• Reset feet completely before each shot

3 Catch & Shoot — 5 Spots

10 min Difficulty: Intermediate Age: u14 Court: Half

Coach or partner rebounder passes from under the basket to the shooter on the perimeter. Shooter catches in shooting position, sets feet, rises and shoots — no dribble, no hesitation.

The most common shot in modern basketball: the catch-and-shoot three off a kick-out.

Coaching points

• Hands ready BEFORE the catch — fingertips up
• Catch with feet ready to shoot — 'shooting pocket'
• Square shoulders to the rim on the way up
• Same release every time — no thinking
• Hold follow-through until the ball hits

4 Off-Screen Catch & Shoot

10 min Difficulty: Intermediate Age: u14 Court: Half

Shooter starts on the baseline. Big sets a downscreen at the elbow. Shooter sprints off the screen, catches a pass at the wing in shooting position, rises and shoots.

The foundation of every off-ball shooting action. Used by every great shooter from Ray Allen to Klay Thompson.

Coaching points

Sprint hard off the screen — don't drift.
Shoulder to shoulder with the screener.
Hands ready before the catch — shooting pocket prepared.
Feet set on the catch — no extra steps.
Rise and shoot the second the ball lands in your hands.

5 Sprint Stop Shoot

10 min Difficulty: Intermediate Age: u14 Court: Half

Sprint from baseline to wing. Catch pass on the move, jump-stop, square shoulders, shoot in one motion.

Game shots happen at full speed. Closes the gap between catch-and-shoot stationary and catch-and-shoot in real motion.

Coaching points

Sprint hard, actual game speed.
Jump-stop on catch, both feet land together.
Shoulders square to rim before release.
Don't fade, go straight up.
Follow through and HOLD.

6 Three-Point Contest

10 min Difficulty: Advanced Age: u16 Court: Half

5 racks of 5 balls at 5 spots around the arc. Shoot all 25 in 60 seconds. Each make = 1 point; last ball at each rack is a money ball worth 2 points. Top score = 30.

Replicates the NBA All-Star contest. Shooting speed, fatigue resistance, pressure.

Coaching points

Set feet on every shot, don't rush.
Money balls are the difference.
Quick reset between shots.
Breathe, fatigue is the enemy.
Know your time, peek between racks.

7 Pressure Free Throws

8 min Difficulty: Beginner Age: u12 Court: Half

Each player shoots two free throws after a hard physical task (10 push-ups, sprints, rebounds). Best percentage on the team sits out the next sprint.

Replicates late-game fatigue. Most missed FTs happen at 4-2 with 6 seconds left, not in calm drills.

Coaching points

Same routine every time, automatic.
Slow down on the line, fatigue tempts rushing.
Three dribbles, breath, shoot. DO IT.
Follow through and hold.
Misses don't matter, next one is what counts.

8 Cool Down Routine

4 min Difficulty: Beginner Age: u8 Court: Half

End-of-practice: 30 seconds each, toe touches, quad stretch, hamstring stretch, calf stretch, lunge stretch, cobra back stretch, shoulder rolls. Total 4 minutes.

Most coaches skip it. Don't. Recovery starts here. Players who stretch consistently miss less practice from soreness.

Coaching points

Slow movements, no bouncing.
Breathe, exhale on stretch.
Don't push through pain, just to the edge.
Hold each stretch.
Debrief while stretching: what worked today?