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Basketball Conditioning Drills - On the Line

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This drill shows your players how important free throws can be. It's not only a conditioning drill, but it gives the players practice shooting free throws when tired.


Line all players along the baseline. The first player in line shoots a FT. If she makes it, the next player shoots a FT. If a player misses a FT, everyone sprints to the other end of the floor and then jogs back. If the next player misses also, the team sprints up and back. For every consecutive free throw missed you add one more sprint (length of the floor). Every time a player makes a free throw you go back to zero sprints. You continue down the line to the last player to shoot then go back to each player that missed. The drill is not over until everyone has made a free throw.

Number of Players:

Entire Team


This drill can take time if you have a poor shooting team. We always stress for the player to be positive, confident, and to always encourage each other.

Sometimes if the drill is taking to long, we will make deals with the team. For instance, picking a player to shoot and if she makes it we are done if she misses, they have to run 7 sprints.




Free throws


This basketball drill is licensed under a Creative Commons License. This drill is from Pål Degerstrøm at www.degerstrom.com/basketball.

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