Things You'll Need:
- Basketball Hoop (10 feet high)
- Good Basketball filled properly (will explain in article)
- Market foul line 15 feet from the basket that you are shooting from, facing the basket
-
Step 1
First thing, you need a basketball rim that is 10 feet from the floor (standard), and a foul line that is drawn directly in front of the basket that you are shooting from at a distance of 15 feet from that basket. In this image, the area market "1" is where you will take the shot from. Forget the rest of the numbers for now. You also need a good basketball that feels comfortable, and is properly filled. When it is filled correctly you should be able to hold it up to your head, and let it go (do not throw it down or push it, just release it from there.) It should back bounce up to your waist if it is not under or over filled. This will make a difference in the shot, as well as with dribbling.
-
Step 2
Stand behind the foul line, but close to it without touching it. Face the basket. Keep your feet pointed towards the basket, and spread apart at your shoulder's width. Hold the ball and find what makes you comfortable when getting ready for the shot. This could be bouncing it a few times, spinning it, bouncing a little while not letting your feet leave the ground.
-
Step 3
Cradle the ball in your shooting hand with your fingertips at the seams (the seams of the ball should be horizontal on the ball. This will help with the spin and to guide your hand comfortably.) The shooting hand's thumb should be spread comfortably away from the other fingers, supporting the ball in the shooting hand. The non-shooting hand can be placed gently on the side of the ball for some support, but do not rely on this hand for power or aim in the shot. It will work against the shooting hand if you do so. The shooting arm should be bent in an "L" shape in front of it's shoulder.
-
Step 4
When you are set and ready for the shot, bend your knees. Your legs will give the shot its power, your arms are there only to support and aim the ball. As you shoot, you will spring up, not leaving the ground, and push your shooting arm up to release the ball. NEVER take your eye off the basket, and aim for the box behind the basket for accuracy. Extend your shooting arm all the way, flicking the ball at the release of the ball so that your hand ends up pointing toward the basket itself. This is important, since it will create a spin on the ball that is beneficial to help with accuracy and to possibly turn a close shot into one that might "fall" in. This should all happen in one smooth continuous motion. Once it is practice and becomes a strong habit, you will become a consistent free throw shooter.
-
Step 5
When you become comfortable with this type of shot, you may find that using the box behind the basket is no longer necessary. You can learn to adjust your shot and/or strength for a "swooosh" instead.
-
Step 6
If you find that you need a little more power than you get with this type of form, you can try an slight adjustment. You can take your strong foot (if you are righty, your right foot. if you are lefty, your left foot) and put that closest to the foul line. Your other foot can be back a little from the strong foot, but still shoulder width apart from each other. This will help you to keep from falling over the line if you need to extend your upper body out more in order to reach the basket. The other adjustment can be a little trickier. You can stand at the foul line with your strong foot further back from the other foot. But you must leave enough room so that on your shot you will not step on the foul line, and of course feet should always be shoulder width apart. When you shoot, you can step up with that strong foot that was behind, but KEEP that other foot planted at all times. This will give you a little extra power without you having to actually jump off the ground. If you can shoot as mentioned in the first parts of the article, that is the best way. But you may find these 2 variations helpful if you are struggling to reach the basket, or if your legs are tired at the foul line.
