Basketball
Shooting
Free Throw Under Pressure
Basketball drill for shooting training sessions
Free throw practice immediately after physical exertion to simulate game conditions.
What This Drill Improves
This basketball drill is best for intermediate players who need focused work on shooting. It works well with 10 players and can be adjusted by changing the space, pressure, or scoring rules.
Setup
Two groups. One group sprints; other group shoots. Alternate every 2 minutes.
Instructions
- Sprinting group does a full-court sprint.
- Immediately, each player steps to the line and shoots 2 free throws.
- Miss = 1 sprint added.
- Team with most makes wins — losing team runs.
Coaching Points
✓ Routine under pressure — same process every time.
✓ Knees bend, eyes on the front of the rim.
✓ Follow through — hold the pose.
Common Mistakes to Watch For
- Players rushing the finish before setting their body shape.
- Shots aimed without looking at the goalkeeper or target area.
- Runs arriving too early, making the finish predictable.
Progressions: Make It Harder
→ Shoot free throws after a 30-second defensive slide circuit.
→ Team must make X in a row — any miss restarts.
→ Competition format: tournament bracket.
Regressions: Make It Easier
Start without defenders, then add pressure once the movement pattern is clear.
Allow extra touches until players understand the timing.
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