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Free Throw - Fast Pace Drill

Give all players a basketball, and use all the baskets in your gym. We have 6 baskets. Place 2 players at each basket, or make sure your entire team is spread out to each basket 2 deep.

Instructions

Player 1 at the line steps up and shoots the front end of a one and one. If he makes it he automatically shoots his second shot. (If he makes his second shot he rotates to the next basket right or left, which ever way you determine to rotate the drill)

RULES:
If the player misses the front end of the one and one he rebounds his ball and dribble sprints the entire length of the floor 2 times. He then returns to the basket where he missed his free throw.
If he makes the first, but misses the second, he rebounds his miss and dribble sprints the length of the floor one time and automatically rotates to the next basket.

ROTATION RULES
First player to the line gets to set up and shoot. Thus if two players are coming to one line, the first one to get their gets the honor of shooting first.

HOW TO WIN
The first player to make it around the horn, must return to his home basket. He or she must make the front end of the their free throw. If they miss this shot they must rebound the miss and dribble sprint the length of the floor one time and attempt the front end again at their home basket. The first player to complete the around the horn and make the front end at their home basket wins.

Variations

• We allow all the players (be they behind the shooter, or be they those who are sprint dribbling) to yell, whoop, shout, joke, or jazz the shooter at any basket. The only thing the cannot do is run in front of a shooter, or poke him as they pass by. In this manner it forces the player at the line shooting in focus on the task and tune out the crowd noise or confusion along the lane.

Tips

• You can place a time limit on this drill. All players who do not complete the drill in the allocated time limit have sprints, push ups etc. We determine the amount by the number of baskets the did not get to.
• This drill forces concentration, increase pressure for each shot, keeps the player gasping for air (like in a real game) and offers maximum effort in a short time frame.

Skills

Free Throws

Players

Whole Team

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