How to Shoot a Free Throw in Basketball

In basketball, free-throws often determine the outcome of a game. Becoming a good free-throw shooter, particularly under pressure, is a great way to improve as a player.

Here you will find useful tips, both mental and mechanical, to help you improve your free-throw percentage. But remember-- nothing beats practice, and lots of it. You will not become a better shooter overnight. And all the know-how and talent and ability in the world will not make you a good free-throw shooter. Hard work will. You will have to be dedicated. That means a lot of hours spent on the hardwood, out in the driveway or at the park. So lace 'em up and get to shooting!

Difficulty: Moderately Challenging

Instructions

1. Slow Down.
   
   They're called free-throws for a reason. There are no defenders challenging your shot. Don't get in too big of a hurry. Calm down. Take a deep breath or two. You are transitioning from a physical aspect of the game to a much more mental one. Recognize the difference and discipline your body and mind.

2. Establish a routine.
   
   It is important to do the same thing at the free-throw line each and every time. One good reason to establish a routine is rhythm. But the primary reason why is that the actual shot is a part of the routine. And a routine performed perfectly results in a made shot. It is logical to conclude, then, that if a player changes the routine, the result also changes to a missed shot.
   
   Every routine differs from player to player, depending on what is comfortable for each individual. Experiment with different routines until you find one that is right for you. Watch other, perhaps more experienced players who are good at free-throws. See what they do and incorporate some of their habits into your own game.

3. Know it and show it.
   
   KNOW you are going to make the shot. I list this before any mechanics of the shot because it is infinitely more important. You can do everything right mechanically and still miss because your brain is playing tricks on itself and your body. It is sabotaging you. You are actually trying to miss without even knowing it!
   
   It is also possible to do everything wrong mechanically and still make the shot, because your mind is the single most important factor.
   
   KNOW you're going to make it. Tell yourself you will make it. Visualize the ball going through, hitting "nothing but net". Visualize the scoreboard changing.
   
   If you know it, you will show it.

4. Have a bad memory.
   
   Forget it when you miss a free throw. It's ancient history. Clap your hands once and be done with it. Put it away. Beating yourself up or criticizing yourself will not help you make your next free-throw. The next free-throw is all that matters. Focus on the future. Know you're going to make the next one.

5. Put your best foot forward.
   
   Now we're getting into some mechanics. I recommend placing your best foot forward. By this I mean if you are a right-handed shooter, place your right foot forward near the free-throw line. If your left foot is forward then you will be "shooting across your body" and you will not be "on line" with the basket. Your right foot should be on line with the center of the rim. Your left foot should be back slightly, half a step or more behind the right, and off to the side. Find that sweet spot where you are most balanced. Balance is key. Usually, your feet will be more or less shoulder-width apart and your left toe will be on a line with your right heel.
   
   Reverse feet, of course, if you are a left-handed shooter.

6. Shoot from your legs.
   
   In all sports your power comes from your legs. Don't believe it? Try throwing a left hook while leaning back on your heels. Try throwing a pitch with your knees locked. Try throwing a Hail-Mary football pass flat-footed without taking a step.
   
   Imagine your entire body is a spring from which the basketball will launch. Bend those knees as you begin to shoot. Uncoil them as you lift the ball and extend your arm. This is similar to "the wave" that moves through the body of a breakdancer. The wave originates in the legs and moves in a vertical route through the body, arms, wrists and, finally, the ball as you shoot.

7. Lead with your elbow.
   
   The elbow of your shooting arm should be on an imaginary straight line with your target. It is also on line with your best foot from Step 5. Your elbow should not deviate from that line as you shoot. The natural tendancy is for the elbow to kick out. This will cause the ball to go off line as its leader, the elbow, has done. Your elbow has a great deal of influence over which direction the ball will travel.

8. Pay attention to detail.
   
   Since you have time at the free-throw line, make sure the little things are right. The lines on the basketball should be horizontal, allowing the fingertips on your shooting hand to rest in them. This gives you greater ability to put backspin on the ball as you shoot.
   
   Your off-hand should be to the side of the basketball, assisting the shooting hand with balance.
   
   Focus on your target. This should be the back of the rim.

9. It's all in the wrist.
   
   Flip that wrist as you let the ball go. The point here is to not be rigid. Be fluid. The wrist and fingers are the tip of that spring we talked about. It began in the legs and it ends with the wrist.

10. There's a pot of gold at the end of a rainbow.
    
    Rainbows in baseball are no good. The runner will be safe by the time the throw gets there. In basketball, however, rainbows are golden. Put some arc on that shot! If your shot is too flat it will bounce flatly off the rim and out. If it has plenty of arc, on the other hand, it has a chance to bounce straight up and back through. This is known as "shooter's touch". Some unknowing players call it "luck", but it is pure skill, baby!

11. Be Yoda.
    
    Let's wrap things up with another mental tip since free-throws are mostly that. When you get to the free-throw line, clear your mind...Good...Good...You are a Jedi Knight with total control over your own mind. You will make the shot. Nothing and no one else exists but you, the ball and the goal. No one can distract you, intimidate your or bother you in any way whatsoever because they do not exist. This is just another one of millions of shots you have made at the practice gym or the goal at home.
    
    You are Yoda. You cannot be defeated.

Resources

• How to Score Against a Taller Player in Basketball

[hollyhood314]

on 8/5/2009 hey now I won't have to feel liek Shaq anymore lol!

[didi8u]

on 7/27/2009 Excellent tips and advice on How to Shoot a Free Throw in Basketball, Im learning how to play the game and I find these tips very useful. Thanks for sharing. 5*

[aew4]

on 4/20/2009 You make how to shoot a free throw in basketball sound a lot like tips for being successful in life... hmmm ... 5*

[sunnyglitter]

on 4/12/2009 "Know it and show it"- so true! I love basketball, and even though I'm only 5'2'' or 5'3'', I'm not half bad at it; I tell everybody that it's because I visualize my shots. It really does help to believe that you will get the ball into the basket! 5*

[kaytay]

on 4/11/2009 great tips on making a free-throw in basketball