How to Shoot a Free Throw in Basketball

A free throw in basketball is an un-contested 15' set shot. The ability to make a high percentage of free throws can often be the difference between winning and losing. Follow these steps to improve your consistency in making free throws.

Difficulty: Easy

Instructions

Things You'll Need:

• Basketball
• Basketball Goal
• Free throw line (15' from the center of the hoop)

1. The first step to shooting free throws is to step up to the free throw line. While this may seem simple there are a couple of key points to make. First, on every regulation free throw line there is a small mark at the center point of the free throw line. If you are right handed, the big toe on your right foot should line up directly behind that mark and point straight towards the center of the basket. Your left foot should be almost even with your right foot, shoulder width apart. Keep your shoulders square to the backboard. Foot placement is the first step (no pun intended) to aligning your body and your shooting arm with the basket.

2. Once your feet are set, bend your knees slightly and take a hold of the basketball. This is the point where the pre-free throw ritual comes into play. Don't get too fancy. Take 2 or 3 dribbles to allow yourself a couple of moments to focus on the shot and to get a good feel for the ball. Be sure that you do the same thing here every time.

3. Just prior to shooting, get your grip on the ball. Your right hand should be directly behind and slightly under the ball. Your left hand is on the side of the ball but is only there to hold the ball steady. Your thumbs should form a "T".

4. As you prepare to shoot, understand that you want to keep your shoulder, elbow, the ball, and the basket all in alignment. As you begin the shooting motion, ensure that your elbow stays in alignment and as your arm rises the ball will roll up and off of your fingers putting a slight backspin in the shot. This backspin will cause the ball to sit softly on the rim (a phenomenon often referred to as "shooter's touch").

5. 
   swish is good. Clank! is bad

   Be sure to let your hand and arm follow through naturally. The end of the free throw has your arm in the air with your hand having fallen forward (it looks like a goose's neck if done properly). From that position you can watch your shots hitting nothin' but net.

6. For best results, keep track of the number of free throws shot and made daily. This will allow you to understand your level of proficiency and also to track your improvements. A good free throw shooter makes seven out of ten. A great free throw shooter is above 85%.

Tips & Warnings

• Shooting free throws is a science, not an art. The science is to create a repeatable process that yields a made shot a high percentage of the time.
• Keep your pre-free throw ritual short. Usually 2 to 3 dribbles is sufficient to focus on the shot.
• When shooting, keep your elbow aligned between your shoulder and the basket.
• Make sure your shooting motion keeps shoulder, elbow and basket in alignment.
• On your follow-through your hand should go up and forward as though it was reaching up over the rim and into the basket.
• Don't forget to use your legs to get lift!
• Practice, doesn't make perfect when it comes to free throws....Perfect practice makes perfect. When practicing free throws, be deliberate to use the same process every time.
• The most critical free throws typically come at the end of the game when you are tired. To simulate that scenario, practice free throws after a brisk workout.