Ayrton Oneill
Free throws are an essential skill in basketball, often proving to be the deciding factor in the outcome of a game. There are many ways to improve your free-throw shooting, from individual practice to group drills. The Three Rs of Improved Free-Throw Shooting — routine, relaxation and repetition — are simple yet effective methods to improve a team's overall free-throw shooting ability and confidence. Developing a consistent routine, focusing on your form and mental approach, and simulating game-like foul shooting can all help to improve your free-throw accuracy.
| Characteristics | Values |
|---|---|
| Coaching | Coaches should encourage a relaxed mindset and avoid putting additional pressure on players. |
| Drills | Players can practice in pairs, taking turns to shoot 50 free throws in groups of five or 10. |
| Players can shoot two free throws and then rotate until they have shot a total of 10 foul shots. | |
| Players can line up at the foul line and shoot five shots each, then four shots each, and so on. | |
| The "free throw challenge" involves standing on the free-throw line, focusing on the hoop, bending the knees, and following through with the shot. | |
| "5-out motion offense" helps players read the defense. | |
| "Layup lines" teach players to perform layups with both hands, increasing versatility and confidence in close-range shots. | |
| "Time pressure" drills simulate game situations with time constraints, improving decision-making skills. | |
| Routine | Players should establish a unique, consistent routine that includes their shooting form and mental approach. |
| Players should focus on their routine, not the result of the shot. | |
| Routines help with mental recollection, confidence, and muscle memory. | |
| Form | Balance is crucial for an accurate shot. Players should keep their feet shoulder-width apart, with their dominant foot slightly in front. |
| When shooting, players should extend their knees and elbow and flick their wrist in a smooth motion. | |
| The power of the shot comes from the legs, with the player's weight on their toes and balancing the ball with their non-dominant hand. | |
| The shooting arm should be bent, with the elbow pointed straight at the rim. | |
| Engaging the core helps to stabilize the player's position. |
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What You'll Learn
The importance of free throws
Free throws, or foul shots, are an important component of basketball, and mastering them can be the key to winning a game. They are unopposed attempts to score points by shooting from behind the free-throw line, and each successful free throw is worth one point.
Free throws are generally awarded after a foul on the shooter by the opposing team, or when the fouling team has entered the bonus/penalty situation. In the NBA, most players make 70-80% of their attempts, but the league's best shooters can achieve percentages in the high 90s.
The ability to make free throws is an important skill for any basketball player to possess. It is the only skill in the game that the offensive player has complete control over, as there is no movement to counteract, no reaction to the defense, and no adjustment for range. A good free-throw shooter will do the same thing every time, with the same shot, routine, and reactions, regardless of the pressure.
The psychological aspects of free-throw shooting are just as important as the biomechanics. Players must be able to block out external distractions and internal doubts, and maintain focus. Techniques such as mindfulness and meditation can help players improve their concentration and manage their anxiety.
Free throws can be practiced in a variety of ways. Drills that simulate game-like foul shooting can help players improve their technique and build confidence. For example, players can pair up and take turns shooting 50 free throws in groups of five or 10, keeping track of their successful shots. Coaches can also set team goals and record individual shooting accomplishments to help players improve their free-throw shooting.
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Drills and routines
The Free Throw Challenge
This drill helps players develop a consistent routine and improve their accuracy from the free-throw line. Players start by standing on the free-throw line, holding the ball with both hands, focusing on the centre of the hoop. They then bend their knees, follow through, and shoot the ball into the hoop, aiming to make as many free throws in a row as possible. This drill improves focus and muscle memory, increasing players' success rates.
Spot Shooting Drills
These drills help players focus on specific shooting areas, such as the corners or wings. Players can stand on the dot at the free-throw line, which is 15 feet from the hoop, and practice shooting from that spot. Alternatively, they can work on their layups by forming a line at a distance from the hoop, dribbling towards it, jumping off one foot, and laying the ball off the backboard into the hoop. This should be practised with both the right and left hands to improve versatility.
Shoot 50
Players pair up and take turns shooting 50 free throws in groups of five or ten, keeping track of their successful shots. This drill helps players focus on their shooting form and accuracy.
5, 4, 3, 2, 1
Players line up at the foul line and shoot five shots each, then four shots each, and so on. At the end of the drill, each player reports the total number of successful shots out of the 15 attempts. This drill encourages friendly competition and improves accuracy.
+/- Drill
Each player starts with 10 points and shoots until they reach 0 or 20. They add a point for each made free throw and subtract a point for each miss. This drill helps players focus on their shooting accuracy and strategy.
Time Pressure Drill
This drill simulates game-time pressure situations, improving players' mental toughness and decision-making skills. Players practice shooting under time constraints, enhancing their ability to execute crucial shots when the clock is running down.
Team 1-and-1s
The team must make a certain number of 1-and-1 shots to end the practice session. To increase the challenge, you can require players to "'swish" the first or both foul shots, meaning they must concentrate on the "feel" of the shot.
Two and Done
At the end of practice, a player shoots a 1-and-1 for the whole team. If they make both shots, practice ends. If they make the first and miss the second, every player runs a sprint. This drill adds a fun element of pressure and camaraderie to the end of practice.
In addition to these drills, it is important to establish a consistent routine when approaching the free-throw line. This can include the number of bounces before shooting, eye movement, and body positioning. Consistency in your routine will improve your mental recollection, confidence, and muscle memory.
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Muscle memory
In the context of basketball, muscle memory is about allowing your body to take over the shot so that you shoot with ease. To develop good muscle memory, it's important to practice shooting free throws repeatedly with solid mechanics. This will reinforce the importance of shooting the ball straight. When it comes to muscle memory, practice makes permanent, not perfect. Therefore, it's critical to develop good body mechanics from the start.
For youth basketball players, coaches can help with the basics of mechanics, such as setting up feet and shoulders square to the basket, keeping elbows in, and developing a fluid motion starting with flexed legs. The most important aspect is the follow-through, which should move the hand on the ball straight to the middle of the basket at the release point.
Additionally, activating muscle memory is crucial. Just before taking the shot, players can make the motion of the free throw with their shooting arm, similar to how baseball players take practice swings before getting up to bat. This helps to reinforce the correct movement pattern and improve free-throw effectiveness.
While muscle memory is important, it's also worth noting that some sources suggest that the concept of building muscle memory through mindless repetition is a myth. Instead, they emphasize the importance of perception, decision-making, and understanding the basics of motor science in basketball coaching.
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Coaching techniques
Create a Relaxed Mindset
It is crucial for coaches to foster a relaxed mindset among players when practising free throws. Avoid placing additional pressure on players by emphasising the importance of a specific free throw. Instead, encourage players to focus on their routine and remind them to treat each free throw like they would in practice. For example, a coach could say, "Just relax and go through your routine. It's just like practice." This approach helps players stay mentally poised and confident.
Focus on Individual Players
Improving free-throw shooting can be achieved by working individually with players on their shooting form and mental approach. This method ensures personalised guidance and helps players develop a consistent routine. However, it may consume valuable practice time with the team. To balance this, coaches can implement strategies that improve the team's overall free-throw shooting.
Implement Drills and Games
Drills and games are effective tools for enhancing free-throw accuracy. For instance, the "5, 4, 3, 2, 1" drill, where players shoot a decreasing number of shots, encourages concentration and friendly competition. Another drill is "Make First Shot or Do Five Push-ups", where players must make their first free throw or perform push-ups. This adds an element of challenge and fun to the practice.
Emphasise Routine, Relaxation, and Repetition
The Three Rs of Improved Free-Throw Shooting—routine, relaxation, and repetition—are fundamental. Encourage players to establish a unique, step-by-step routine before taking a free throw. This routine should be consistent, aiding in mental focus and muscle memory development. Additionally, ensure players understand the importance of relaxation to execute shots accurately.
Provide Technical Guidance
Coaches can offer technical guidance on shooting form. This includes advice on balance, such as keeping feet shoulder-width apart with the dominant foot slightly forward. Instruct players on the importance of bending their knees, keeping their back and hips straight, and engaging their core for stability. Additionally, emphasise the role of the non-dominant hand and arm in balancing the ball and the shooting arm in directing the elbow towards the rim.
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Balance and form
Balance
To achieve good balance, you should position your feet shoulder-width apart, with your dominant foot slightly in front of the other. For example, if you are right-handed, place your right foot slightly ahead of your left. Bend your knees, straighten your back, and align your hips with the target. This balanced stance provides a stable foundation for shooting.
Form
Consistency in your shooting form is vital. Establish a unique routine and stick to it. For instance, you could bounce the ball three times, look down at the floor, and then raise your eyes to the rim, as John Gillon, an NBA player and camp director, does. This routine helps with mental focus and confidence.
When shooting, engage your core to stabilise your body. Keep your knees bent, with the weight on your toes, and balance the ball with your non-dominant hand. The power of your shot originates from your legs, so utilise this strength.
Additionally, pay attention to your elbows and wrists. When shooting, extend your elbow and flick your wrist to generate backspin on the ball. This should be a smooth, fluid motion, with your feet remaining on the ground.
Practice Drills
To improve your balance and form, try the following drills:
- Stand on the free-throw line (15 feet from the hoop). Hold the ball with both hands and focus on the centre of the hoop. Bend your knees and follow through as you shoot, aiming to make consecutive shots.
- Form a line at a distance from the hoop. Dribble towards the hoop, jump off one foot (right foot for right-handed, left foot for left-handed), and gently lay the ball off the backboard into the hoop. Alternate between right and left-handed layups to improve balance and versatility.
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Frequently asked questions
Here are some drills that can help improve free throw accuracy:
- The free throw challenge: Players practice free throws and try to make as many in a row as possible.
- 5, 4, 3, 2, 1: Players line up at the foul line and shoot five shots each, then four shots each, and so on. At the end of the drill, each player reports the total made out of 15 shots taken.
- Team 1-and-1s: The team must make a certain number of 1-and-1 shots to end the practice session.
- Two and done: At the end of practice, a player shoots a 1-and-1 for the whole team. If they make both shots, practice ends. If they make the first and miss the second, every player runs a sprint.
Coaches should focus on helping players improve their concentration. Avoid putting additional pressure on the player by emphasizing the importance of a free throw. Instead, encourage players to relax and focus on their routine. Avoid negative consequences for missed free throws, such as having the entire team run sprints.
Establish a pre-shot routine and stick to it. This can include the number of times you bounce the ball, your foot placement, and your elbow and arm positioning. Focus on your balance and keep your knees bent, with your weight on your toes. Engage your core to stabilize your body.
Simulate game-time scenarios during practice. Players can shoot a set number of free throws, rotating until they have all shot a total of 10 foul shots, for example. Players should also keep track of their makes and misses during practice to improve their technique.
