Free Throw Shooting

After we review some basic principles of free throw shooting, we’ll encounter some helpful tips. I expect that most players who practice shooting using this Guide will be able to shoot 70%-90% from the foul line after a couple months of daily practice at about 10-20 minutes each day.

Technique:

1. Stance
Start with your legs about shoulder width apart and your shoulders squared to (facing) the basket. Keep your (shooting) elbow close to your body: don’t stick it out to the side. The basketball should be in your shooting hand, and your grip should generally be perpendicular to the seams of the basketball. This enables you to get a better rotation or spin on the basketball. A backspin helps the ball catch the rim.

2. Execution
Your support (non-shooting) hand should not be part of the shot: it just helps keep the ball stable as its being raised to a position where it can be released [Shoot with one hand, not two]. Try to aim toward the center of the rim, but just above it. It’s useful to aim for the hook or “flange” that’s closest to the middle of the rim when you shoot any shot: sometimes you will need to aim between flanges. When you shoot, make sure your body moves in a fluid motion. As you squat to shoot a free throw, make sure that you don’t go so far down that it ruins your stability. Keep your body balanced and forward-facing. On your release, follow through by allowing your fingers, wrist and arms to extend. Your wrist should be relaxed after the shot, and you should look like you’re taking something out of a basket above and directly in front of you. Don’t just reach: reach and relax. Point your index finger pointed toward the flange but still loose.

3. Tips

• Shoot using an arc. This gives the ball a better angle while it goes toward the rim.
• When you follow through after a shot, your shooting arm should look like you’re taking something out of a basket (see above), and the line your arm follows should “point” [remember your not pointing, but your arm should follow a line until you got the bent wrist] just above the rim.
• When you follow through after a shot, your support arm should have “chopped” so that it looks as if it’s an axe. Your palm on this arm should face inward and it should be flat.
• When you grip the ball, if you imagine that your thumbs form a “T” it will keep your hands in the right position. Be careful: when you shoot other shots in basketball, you may want to have your thumbs form a “V”.
• Do not take a step back or forward after you release the ball. This makes you imbalanced. A lot of NBA players make this mistake! It’s like giving up on the shot. NEVER follow the first shot if you’re going to take multiple shots.
• As your shot improves, allow your confidence to improve. It will make a difference!