Free throws are the only unguarded shot in basketball. Building a routine early creates confidence. The NBA line is 15 feet. Youth often shoots from 12-13 feet depending on age and league rules.
What you need: Basketball. Free throw line (or mark one 12-13 feet from the basket for youth). Flat court.
Setup: Kids shoot from the free throw line one at a time.
How to run it:
- Establish a routine. Bounce the ball 3 times. Take a deep breath. Look at the rim.
- Cue: Set, Bend, Lift, Cookie. Feet shoulder-width apart. Knees bend. Lift the ball. Finish with cookie jar.
- Shoot 10 free throws. Track makes and misses.
- Rest 60 seconds. Do 2 more sets of 10.
What to watch: Does the routine stay exactly the same for every shot? Consistency is the point. The routine is a mental reset.
If they’re struggling: Move to 10 feet. Reduce to 5 free throws per set. Check form (Set, Bend, Lift, Cookie).
If they’ve got it: Track the percentage. Aim for 8 out of 10. Next week, beat that number.