Legal Throw Gates

Stop giving the ball away on foul throws: groove the legal technique, then build distance and accuracy so every throw-in becomes a real pass.

Pairs on a sideline, each pair with a ball. Three cone gates in front of each pair at 5, 10, and 15 yards. Partner stands at the first gate to receive.

1. Stage 1, technique: throw to the partner at 5 yards. Both feet on the ground, ball starts behind the head, both hands equally, follow through over the top.
2. Stage 2, distance: partner moves to the 10-yard gate, then the 15-yard gate. A short run-up is allowed; the back foot must drag, not lift.
3. Stage 3, points: the receiver calls a gate; the thrower has to land the ball in it. 1, 2, or 3 points by distance.
4. Stage 4, to feet or to space: the receiver either shows for a throw to feet or runs beyond the gate for a throw into space. The thrower reads it.
5. Switch roles every 5 throws. First pair to 20 points wins.

• Ball behind the head, both hands on it.
• Both feet on the ground until the ball leaves the hands.
• Snap the wrists and follow through; the arms do the work, not the legs.
• Throw to the foot the receiver shows you.

• The back heel lifts on the follow-through; drag the toe of the back foot and keep it on the ground.
• The ball is released from above the head instead of behind it, so it flies flat and short; the ball must start behind the head.
• Players throw to the receiver's chest every time; a throw to the feet is the one the receiver can use.

• Receiver must control the throw in two touches and return it.
• Add a passive defender at the receiver.
• Throw to a moving target only.

• Throw from a kneeling position to isolate the arms.
• Use a smaller ball for the youngest players.
• Remove the gates and throw for technique only.

• Any foul throw (foot lifted, one hand, ball from in front of the head) scores zero and the receiver gets the point.