Free Throw shooting drill

If you can hit 2 or 3 free throws in a row at the snap of a finger, you no longer need to practice free throw shooting cause you've mastered what is needed from you in the game. 

Make 2 in a Row or Run (Free Throw Shooting Drill)

This is my favorite free throw shooting drill—and in my opinion, it translates to game situations better than anything else.

One of the most overlooked aspects of free throw shooting is being able to knock them down at any point in time, and with an elevated heart rate. This drill simulates that pressure and adds accountability.

Objective

Train yourself to make 2 free throws in a row, under pressure, with a max of 10 total attempts.

Instructions

• Step to the line and shoot.

• If you make 2 in a row, you’re done.

• If you miss before making 2 in a row, you run (feel free to replace any punishment with running).

The punishment increases with each failed attempt:

• 1st failed round = 10-second run

• 2nd failed round = 20-second run

• 3rd and all following rounds = 30-second run

You continue shooting until:

• You make 2 in a row
  OR

• You reach 10 total attempts without ever making 2 in a row.
  
  

Pro Tip

I like to do this drill between other parts of my workout to simulate game fatigue. Track your progress! Write down your results every time.

Best stat: 2/2
Worst stat: 0/10 with 5 punishments

Sample Results

2/5: Made 2 in a row on 5th shot

3/8: Took 8 shots to make 2 in a row

2/10X: Never made 2 in a row

2/2:Perfect

2/5: Made 2 in a row on 5th shot.

3/4: Made 2 in a row on 4th shot.
Total: 14 makes out of 34 attempts

Advanced Version

Make 3 in a row or run. Same rules apply—but the challenge and pressure are higher.