How to do the drill
- 1
Mark a line 7–8 steps (15 feet) out from under the backboard. Under 10, move a step or two closer.
- 2
Set your toes behind the line, shooting foot aimed at the rim's middle. Stay there until the ball hits.
- 3
Use the same routine every shot: breathe, 2 dribbles, eyes on the rim, shoot, hold the finish.
- 4
Shoot 5 sets of 10. Count every make. Log your total out of 50.
- 5
For the last 2 sets, jog to the driveway's end and back after every 2 shots.
Coaching cues
- Same routine, every shot.
- Breathe, eyes on rim.
- Hold the follow-through.
What good looks like
Every free throw looks the same: same spot, same routine, same arc.
Safety
Chase rebounds on the driveway only and never run into the street after the ball. Don't hang on the rim.
Why this drill
Free throws are the one shot nobody guards, and every one is the same distance. A routine you trust keeps them falling when you're tired or nervous, and close games are often decided at the line.
Next shooting drillCatch and Shoot (Hop and 1-2 Step) →
