Drills and Their Benefits

1) Shooting Drill:  Have players shoot ten free throws.  Give ten seconds to shoot each free throw.  The players must make take ten shots and record shots made and missed.  If the players do not reach the goal of 80 free throws made as a unit they must run laps. The players must ran laps for how many free throws they did not make missing the mark of 80.  (E.g. Ten players shooting ten shots each, they must make at least 80 free throws as a unit: if they make 65, they must run 15 laps).

2)  Lateral or side Lunges:  The lateral or side lunge targets the the gluteus maximus, medius, and minimus, the quadriceps, and the adductor muscles.  All these muscles allow the explosion effect when going for a rebound.  After the players miss the must follow through and enter the recovery phase as shown below.  Working on these lunges benefits the free throw shooter and allows them to be elusive and try to get around the defender to have a chance at getting the ball.

                                               Beginning

Middle                                                   Ending

3)  Wrist Curls:  Wrist curls work on the finger flexors of the forearms and aid in wrist strength.  Wrist strength is key in shooting a basketball because the motion should end in just movement of the wrist.  The arms and shoulders should only act as synergist helpers with the action and should not facilitate the motion.  Seen in the follow through, the wrist is in full flexion at the ending of the release of the ball.

                                     Beginning                                               Ending

"Practice makes perfect"

It is true, when it comes to free throws or anything for that matter, practice does make perfect.  Overall, the way to develop the skills of free throw shooting just comes with time and practice.  

For most players, you have to deal with the great amount of energy it takes to be in a basketball game, running up and down the court, switching from offense to defense.  It causes players to get tired and fatigue often.  Free throws give players time to relax and calm down, but for some players, the free throw line is a fear.

Here is one movement drill that helps players deal with the pressures and anonymity of being at the free throw line to shoot two. 

First, set up the player as if they are approaching the free throw line to shoot two free throws.

After the two free throws are shot whether they are made or not have the player grab their rebound and dribble up court and back down court. 

Have the players line back up at the free throw line to shoot two again.

Continue until you have a required amount of free throws made, for instance, continue the process until you make 10 free throws.

This drill works on increasing the players heart rate, making it more difficult for them to reach a calm state.  Doing this makes it feel like they are in a game time situation, fatigued and approaching the foul line.  It practices cooling down and trying to focus on making the free throws, it also focuses on dribbling, and rebounding.

This drill focuses upon cardiorespiratory endurance where you are doing an aerobic activity.  It focuses upon the muscles in the legs and the core or abdominals from the running, dribbling, and twisting combination.  Form is key when it comes down to shooting which is displayed in the continuation of this blog.  Speed remains a factor because you want your players to practice as if they are in a game situation where the must dribble as if they are on a fast break.