Distance Ladder: Standing Shot from 7 to 9 Meters

A partner challenge that moves back from 7 to 9 meters only when you hit the hoops hanging in the goal. It trains set-shot technique: opposite foot forward, hip rotation and a high arm.

How to play

1. Hang 4 hoops in each goal (corners) and mark cone lines at 7, 8 and 9 m (3 min).
2. Technique without the goal: partners at 6 m, opposite foot forward, elbow at shoulder height (5 min).
3. Ladder: shoot from 7 m; a hoop hit moves you to 8 m, two misses in a row move you back (8 min).
4. Shoot after one approach step, finishing with a planted foot (5 min).
5. Partner record: total hits in 10 shots from a chosen distance (4 min).

Rules

• No one fetches balls while their line is still shooting.
• Shoot only when the goal is clear of people.
• Warm up the shoulder before throwing hard.
• Everyone picks their distance; you compete against your own record, not others.

Variations

Adaptations

• Wheelchair users: shoot seated from a chosen distance with the same scoring.
• Visually impaired students: a partner taps the post for orientation and the hoop becomes a wide zone.
• Shoulder injury: shoot with the other hand or keep score.

Learning goals

• Execute the set shot with good technique.
• Match power to distance.
• Beat your own record.

Equipment for a class of 25

• handballs: 14
• goals: 2
• cones: 12
• hoops: 8

Teacher tip

If hoops can't be hung, tie cones or bottles in the corners. The common mistake is stepping with the same-side foot as the throwing arm; fix it before moving back.

More main activities for High School