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Conditioning·Starter·U13+
Free Throw Pressure Ladder
Train free-throw routine under increasing pressure.
Players
Individual
Court
Free-throw line
Time
10 min
Equipment
Ball
Description
Players shoot pairs of FTs with rising pressure: silence → noise → after a sprint → with a team running consequence on a miss.
The constraint
Each round adds a pressure layer: noise, fatigue, consequence.
CLA principle
Representative pressure trains routine stability.
Coaching points
- Routine first, shot second.
- Same timing every rep.
Common mistakes
- Skipping the visual hold under pressure.