The team obviously needs to start all practices with about 3 hours of Knock Out and then move on into other things after that.
We always ended practice with a game of knock out. Gotta make them when your tired.
Here is a freethrow drill we did as a team during preseason 2 a days.
The whole team JV and Vasity around 40 of us would line up on the base line. We would each take turns shooting 10 freethrows. Each missed freethrow was a suicide/line drill. At each line we had to do a push up for each miss.
We did the suicides after each shooter so needless to say the last few guys to shoot couldn't make anything. I was 2nd to last and still made 7 out of 10 and my arms felt like jello. I don't remember howmany total suicides and pushups we did but it was a lot.