How to Shoot a Free Throw

Guide Note

Free throws are an important part of playing basketball. To be a good free throw shooter, you have to make sure that you've mastered certain techniques. This page will instruct you in the best methods to sink your free throws like a pro. And when you're done, visit Mahalo's comprehensive guide on playing basketball like a pro.

Table of Contents

Tips for How to Shoot a Free Throw

  1. Position your feet along the free throw line.
  2. Place your fingers along the ball's seams.
  3. Cradle the ball with your non-shooting hand.
  4. Relax and focus your mind.
  5. Aim for a spot just above the rim.
  6. Shoot in a smooth, fluid motion.
  7. Follow through completely.

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Introduction

  • In basketball, a free throw is awarded to a player that has been fouled.1 The free-throw line is 15 feet from the basket and as the player attempts the shot, the defenders are not allowed to block the shot.1 The free throw is worth one point, unlike a field goal, which is worth two or three, depending on the distance from the basket. Pro players like Rick Barry and Karl Malone gained reputations as great free throw artists.2

Step 1: Prepare for the Free Throw

  1. Line your feet up along the free throw line.3
  2. Position your lead foot—right for right-handed shooters, left for left-handed—directly in front of the basket.3
  3. Square your shoulders to the hoop.4
  4. Make sure your shooting elbow is pointed toward the basket and in a 90-degree position.4
  5. Place the ball on your fingertips.5 The palm of your shooting hand should be facing the basket.
  6. Cradle and balance the ball with your non-shooting hand.5

Step 2: Relax and Focus

  • Do not underestimate the mental aspect of shooting a free throw.
  1. Relax and clear your mind before you prepare to shoot.3
  2. Bounce the ball several times or devise some other routine to help you time your shot.3
  3. Visualize the shot going over the rim and through the hoop.6 It may sound far-fetched, but it works.

Step 3: Take the Shot

  • If you've done the above preparation, the rest is simple.
  1. Bend your knees and use a down and up motion in the legs to provide momentum.6
  2. Aim toward the front of the rim.7
  3. Extend and straighten your knees and shoot in one fluid motion.5
  4. Follow through. This involves an exaggerated motion of your shooting hand following the ball as you flick your wrist and propel it toward the rim.5

Step 4: Practice, Practice!

  1. Repetition of your free-throw shooting routine results in muscle memory, which means your arms, hands and wrists will automatically go through the same motions that result in the correct form.6
  2. Practice visualizing your shots by shooting free throws with your eyes closed.8
  3. In addition, shooting under different simulated game circumstances will help you to expect the unexpected.6

Conclusion

  • By following the above steps and concentrating on correct technique, you are sure to become the kind of player nobody will foul—your free throws will always go in!

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References for How to Shoot a Free Throw

  1. ↑ 1.0 1.1 NBA.com: RULE NO.9-FREE THROW
  2. ↑ NBA.com: Art of the Free Throw  WARNING: Pop-ups
  3. ↑ 3.0 3.1 3.2 3.3 Inside Hoops: Free Throws  WARNING: Pop-ups
  4. ↑ 4.0 4.1 Marie Claire: Basketball Free Throw
  5. ↑ 5.0 5.1 5.2 5.3 Youth Basketball Tips: Free Throw
  6. ↑ 6.0 6.1 6.2 6.3 BBC: The Mental Aspects of Free Throw Shooting
  7. ↑ Active: Shoot Free Throws Like a Pro  WARNING: Pop-ups
  8. ↑ Power Basketball: Using Imagery to Improve Free Throw Shooting  WARNING: Pop-ups


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