Free throw is an important foundation of basketball. This is a very important individual skill for team success. The free-throw line is 15 feet (5m) from the basket. Players who have a high percentage of free throws are an essential component of any team, and with this guide, you too can become one of them.
Steps
Step 1. Remember the acronym BEEF
- Maintain balance (Balance). Each player has his or her own approach to the free throw line routine, with one or two dribbles or none. But every good shooter starts in perfect balance. Find the center point of the free throw line and align the shooting foot with it, looking for the right balance.
- Keep your elbow straight (Elbow). When you are balanced, form an L with the elbow of the shooting hand directly under the ball. Make sure you keep your fingers wide to get a backward rotation.
- Focus your eyes on the basket. Keep your eyes on the back of the iron, looking through the retina. Aim for that point.
- Finish the movement (Follow through). After releasing the ball, hold your hand in the air for a second or two, as if trying to grab a cookie from a jar.
Step 2. Approach the free throw line
Step 3. Pay attention to the position of the shooting leg
This means that if you are right handed, you will need to line up your right foot exactly with the basket. The opposite is true for left-handed people. This will greatly improve your percentages.
Step 4. Keep your feet shoulder-width apart
Step 5. Point both feet forward, perpendicular to the basket
Your toes should be pointing towards the basket.
Step 6. Bend your knees slightly
Step 7. Hold the ball with the shooting hand
Step 8. Don't use your non-dominant hand to aid the shot
Keep it straight! This hand just has to guide the ball and hold it in place.
Step 9. Place your other hand on the side of the ball to keep it balanced
Step 10. Aim for the back of the iron
Step 11. In one smooth motion, straighten and bend your legs, then pull with your fingertips
Snap your wrist forward to apply force to the ball.
Step 12. Complete the shooting movement
Your dominant hand should remain in the air after releasing the ball. Your dominant hand should be on your side.
Advice
- Take a deep breath before pulling to relax your body.
- Train with a friend. In some cases, you will be able to understand your strengths by comparing yourself with another person.
- Work on the texture. Train often and always with the correct technique.
- Don't be discouraged if you miss a few shots in a row. Everyone has bad days.
- If you are shooting a free throw during a match and the crowd is very loud, try to ignore it. Imagine being at home and training alone.
- Create a routine. Always repeat the same movements as you approach the line. Your routine can be as simple as bouncing twice, or as unique as passing the ball behind your back. It doesn't matter what gestures you do, just repeat them.
- Always think about scoring and not making a mistake!
- Keep calm. If free throws make you feel anxious, learn techniques to control anxiety and improve concentration. You can use Psychological Skills Training (PST), which is to use your mental skills to improve performance and enjoyment. This technique involves thinking about free throws when you're not training. This helps you create a mental image that will help you at the moment of performance.
- Relax your body. Some players are too tense when shooting, which can lead to lower back injuries.
