Free Throw Routine
Build a repeatable free-throw routine you can trust under pressure.
What this drill teaches
A pre-shot routine the player owns, not just a free throw. Repeating the same bounce-breath-look sequence gives the mind a familiar groove to run under pressure, and streak-tracking adds just enough nerves to practise handling them.
In games: Free throws decide close youth games and someone gets fouled late in every one — a player with a routine steps to the line with a job to do instead of a crowd to hear.
- The identical routine before every shot, unprompted
- Legs driving the shot, not an all-arm push
- Composure after a miss — same routine, next rep
U10: shorten the distance so legs can deliver good form. U14–U16: expect a locked routine, honest streak-keeping, and reps taken on tired game legs.
Equipment
1 ball per hoop
Setup
Player at the free-throw line with a ball.
Steps
- 1Same routine every time: bounce, breath, eyes on the rim.
- 2Shoot with legs, follow through, hold it.
- 3Track it as a streak — reset to zero on a miss and try to beat your best.
Coaching points
- Same routine, every rep.
- Use your legs, not just arms.
- Eyes on the back of the rim.
Why kids love it
A routine gives nervous shooters something to focus on besides the pressure.
Variations
Shoot after a lap or a hard drill to mimic game legs.
Shoot from a step inside the line until the ball reaches the rim with good form.
Partner up — you shoot, they call the running score out loud, swap every two.