Here is a conditioning/free throw drill that we used last year. It works well and the players like it. It is a great conditioning drill. It makes the players communicate because someone has to make sure that they have all shot their shots in each round. It also promotes leadership.
Free Throw Leader Drill
We get coaches or student managers with two basketballs on 6 baskets.
The players start jogging around the court and NO cutting corners.
After two or three laps, a coach yells “go” and 6 players run to a basket to shoot free throws.
Two balls on each goal keeps one in the shooter’s hands constantly.
Each player has to make a specific number of free throws whether it be 3, 4, 5, or more. Sometimes we will say they have to make 2 the first time, then 3 and then 4.
When that player makes her/his shots, he yells “shooter” and another shooter sprints to the free goal.
Everybody is jogging and will continue to jog until each person makes his shots.
Then we move on to round 2 and everybody has to do it again.
Then we move on to round 3 and well, you get the idea.
While they are jogging, a coach will yell “sprint” or different commands to them so that they will be doing different things to mimic the stop and go action of a game.
If one of them get hot and doesn’t miss, she keeps shooting till she misses. Then, we make her the new free throw leader and her name and the number of consecutive free throws made goes up on the wall till someone knocks her off. Last year, I believe 38 was our record.
This does take 15 to 20 minutes but the players really like it.