In the game of basketball, there are a number of fundamental skills that are necessary to be able to compete. For example, the ability to dribble without getting the ball stolen, to pass the ball around the defense to reach open teammates, or to make a free throw. While the talent of each player and on any given team will differ , these fundamental skills are the backbone of quality basketball and should be practiced daily at every level.

This week we will focus on the fundamental skills (and the drills that reinforce them) of lay-ups and free throws.

***With each of the drills listed below, please be aware that drills might need to be altered to allow for your practice time allotment, players’ skill level, and/or the number of baskets you have in your gym.

Lay-up Drills:

3 Minute Lay-Ups:

Put 3 minutes on the clock and assign 2 players to each basket. For the duration of the drill, each player is going to dribble from the 3-point line on one wing to the basket, shoot a lay-up, dribble out to the 3-point line on the other wing, and dribble back in for another lay-up. Players must shoot a different type of lay-up (underhand, overhand, reverse, hook shot, finger roll) each time they attack the basket and can’t do the same variety twice in a row. Make sure players are attacking the basket at a game-like pace and are not slowing down to attempt their lay-up. Tell them they should attack the basket as if they are being tracked down on a fastbreak by LeBron James. Lay-ups are the most basic shot in basketball, but they are also often the most missed shot during games.

“Through the Fire” Lay-ups:

Divide your team into two groups – 6 players are passers and 6 players are going “through the fire” by shooting lay-ups. (See the diagram below for how to set up the drill). The players on the baselines are continuously running from one baseline to the other shooting lay-ups for one minute. The team of lay-up shooters is trying to make 16 lay-ups together as a group without dribbling. This drill helps teach players to sprint into their lay-up and also how to measure up their steps to attack the basket from the wing without dribbling.

Free Throw Drills:

Up and Down the Mountain Free Throws:

Have your team line up on the baseline. Select one player to shoot the first free throw (FT). They are shooting for a down and back sprint. If they make the FT, nobody runs and you select the next shooter…that player is now shooting for 2 down & back sprints. If they miss the FT everyone runs and another FT shooter is selected to start the process over. Players must work their way up the mountain, trying to make a FT while betting 1,2,3,4 down and back sprints, plateau at the top of the mountain and then work their way back down 4,3,2,1. This drill works on converting pressure free throws, as no one wants to be the one to make their teammates run. It can also acts as good conditioning drill if the team isn’t hitting their free throws…as that can result in a whole lot of running!

10 in a Row

This is an exercise that should be done at the end of each practice. Put 4 minutes on the clock and have your players try to make 10 free throws in a row during that time. Each player on your team needs to make the designated number (10 in this case) in a row during that time or the whole team does a down and back sprint. If time expires on the drill  while a player is “in a rhythm” (having made at least one free throw), they can continue shooting until they miss. This routine of aiming to make 10 in a row should reduce some of the stress of in-game free throws, knowing that they only aiming to make two or three in a row.