Player's pair up and go to a hoop. Each player must shoot a bonus pair of free throws (1+1). Both player shoot. Everyone must wait until all players have shot the 1+1. If a player misses their FIRST, they get no second shot and will run baseline to baseline on the main court (once everyone has shot). If they miss their SECOND (assuming they made their first), they will run FT line to FT line on the main court (once everyone has shot). If they make both, they go to the sideline (usually at mid court) and will not run. MAKE SURE ALL PLAYERS WAIT UNTIL EVERYONE HAS SHOT. Once all players have finished this round of shooting, they run (if they missed one of the two shots) or CHEER ENCOURAGEMENT for their teammates if both shots were made. All groups rotate to the next hoop and repeat.
The goal is to get a designated number of players to the sideline (we aim for 10 of the 12 athletes). If that happens anytime in the three minutes, the drill ends and kids get a drink and rest. If they don't get 10 of 12 players to the sideline, all players must run a '17' (17 sideline touches in a minute) at the end of the three minutes, before they get a drink and rest.
This drill must be fluid. Players must wait for everyone to shoot, and once they see everyone is done, they run. As soon as they are done running, they rotate to the next basket and shoot the next round.
Coach should not have to say 'Go' for the running or 'Begin' for the shooting ... players simply get into a drill rhythm.
Team of 8-12
This drill is great, because it makes players think about their foul shot (pressure), and makes them shoot under fatigue.
We've added various changes. One, for example, if one player makes all their foul shots in the three minutes, nobody needs to run the '17'.
Free throw accuracy
This basketball drill is licensed under a Creative Commons License. This drill is from Pål Degerstrøm at www.degerstrom.com/basketball.