Shoot a Free Throw
The free throw is an important part of basketball. An individual skill, free throws are very important for team success. The free throw line is {{safesubst:#invoke:convert|convert}} from the basket and is an uncontested shot. Some players shoot remarkably high free throw percentages, making them essential parts of any basketball team.
Contents
Steps
Using BEEF
- Remember BEEF
- Keep your Balance. First off every shooter has a different routine when they step up to the free throw line, whether it is two dribbles or no dribbles at all. However, every good shooter begins with balance, there is always a nail at the middle of the free throw line, find the nail or dot and line your shooting foot up with it and be on balance this is the B in BEEF, Balance.
- Keep your Elbow straight. After you have your balance, have your elbow on your shooting hand line up to make an L right under the ball. Make sure your fingers are spread to insure backspin.
- Focus your Eyes on the rim. Keep your eyes on the back of the rim, so you are basically looking through the net. Aim for the back of the rim.
- Follow through. After you release the ball, keep your hand up in the air for a second or two after the ball leaves it, as though you were reaching into a cookie jar.
Making the free throw successfully
- Step up to the free throw line.
- Step up to the line with confidence. Even if you don't make the shot, it's the experience that counts, right?
- Do a routine. Many shooters in the NBA and other professional leagues do a few dribbles or spins with the ball before they shoot. Maybe it's holding the ball in each hand, or evening out your feet, but find a method that works for you. This method should help you to focus precisely on your shot.
- Pay attention where you put your shooting hand leg. That means, if you are right-handed, line up your right foot exactly even with the basket right on the line. Vice versa for left handers. This will improve your free throw dramatically.
- Position your feet. Set your feet shoulder width apart.
- Point both feet forward, squared to the basket. Your toes should point in the direction of the basket.
- Do your feet leave the floor when you do a free throw? Take a step back from the line. Are you more of an ace standing still? Press right up to the line. Left or right handed? Step slightly to the opposite side.
- Bend your knees slightly.
- Place the ball in your shooting hand.
- Clutch the basketball firmly in your hands. The last thing you need is for the ball to slip out wrong.
- Focus on the basket. Remember you need to make this shot. It's the easiest shot. No one gets to guard you. A free throw is basically a free shot.
- Determine pressure. How hard will you have to shoot it? Do you have a tendency to hit it right off the backboard? If so, use slightly less pressure. Does your shot make an air ball arch? Aim further out towards the hoop.
- Don't use your non-dominant hand to help shoot. Keep it straight! That hand is to guide and hold the ball in place.
- Place the opposite hand on the side of ball for balance.
- Aim carefully. Know where the ball's going to hit. Think to yourself that you need it to go right over the rim.
- Aim for the back of the rim.
- In one fluid motion, extend and bend legs and shoot with your finger pads. Snap your wrist to put movement on the ball.
- Keep it simple. A smooth shot saves the day more than a shot that's not smooth. Right into the net is where you want the ball to go.
- Follow through the shot. Your dominant hand should stay up once the ball leaves your hand. Your non dominant hand should be down by your side
- Know when to chill. If you are shooting two, relax on the first. No rebounding is necessary.
- Know how many shots you get. If it is a one on one foul, you will be given only one shot. Always be alert and prepared. Although the chance may be slight that the ball will come your way, be ready to catch it when it does.
Tips
- Take a deep breath before shooting to relax your body.
- Keep your head. If free throws make you anxious, learn techniques to lower anxiety and improve concentration and free throw shooting. You can use Psychological Skills Training (PST), which is practicing mental skills for the purpose of enhancing performance and increasing enjoyment. This is where you think about shooting free throws when you are just sitting around. This helps by mental imagery, which prepares you for the real event.
- Create a routine. Do the same thing every time you step up to the line. Your routine can be as simple as bouncing the ball a couple times, or as unique as swirling the ball behind your back. It doesn't matter, as long as you do it every time.
- Work for consistency. Practice often, and with good technique.
- Don't get discouraged if you miss a few in a row. Everyone has off days sometimes.
- Think about swishing, not missing!
- If you are shooting a free throw during a game and the crowd is loud, tune them out. Visualize yourself back home, just practicing.
- Relax your body. Some players, when shooting, tense too much and after a while this can temporarily injure your lower back. To relax, try thinking of something relaxing, like ocean waves or a soft breeze blowing in the fall. This helps even more if you picture it in your head.
- Practice with a friend. Sometimes you realize what you are good at when you play against someone else in a one- on- one game.
Warnings
- Don't let taunts or boos from the crowd or opposing team distract you or mess you up. Block out all excess noise and focus on the hoop.
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Sources and Citations
- Videos provided by ILoveBasketballTV
