Helena Frye
Free throws are an important part of basketball, and lining up correctly is crucial to getting it right. A free throw is rewarded when a foul is committed against a player in the act of shooting, and it is an unopposed attempt to score a point by shooting from behind the free-throw line. The free-throw line is the straight line in front of the hoop, parallel to the short side of the court. The shooter must stand behind this line, with toes at the edge, and angle their body so their dominant side is closer to the hoop. The shooter has 10 seconds to make the throw, and the other players must stand in their correct places until the ball leaves the shooter's hands.
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What You'll Learn
The shooter must stand behind the free-throw line
Players will either position both feet square to the line or will have one foot forward in a split stance. While standing as close to the line as possible is typically advantageous, players like Nick Van Exel have been known to take a few steps back from the line to shoot from a farther distance.
The shooter must also release the ball within five seconds (or 10 seconds in the United States) after receiving the ball from the official. The official will indicate the number of free throws being awarded.
In 1956, the NCAA established a rule requiring that free-throw shooters keep both feet behind the free-throw line during an attempt. This was in response to reports that Wilt Chamberlain was able to dunk free throws. The NBA later adopted this rule.
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The shooter's body and feet positioning
When shooting a free throw, the player must position their body with both feet fully behind the free-throw line. The shooter can position their feet in one of two ways: with both feet square to the line or with one foot forward in a split stance. The shooting foot is on the same side of the body as the dominant hand, and it should be placed in line with the centre of the rim. Toes should be pointed toward the basket to help keep the shot straight. The shooter's knees should be bent, with their weight shifted to their toes, and their legs making a 45-degree angle.
While standing as close to the line as possible is typically advantageous, some players may choose to take a few steps back from the line to shoot from a greater distance. The shooter's body should be angled so that their dominant side is closer to the hoop, with their hips and shoulders slightly angled towards the basket. This stance helps to reduce tension in the shoulders. The shooting arm should be straightened, with the elbow lifted, and the arm fully extended by the time the legs are straightened. While most players don't jump while making a free throw, it is acceptable to do so, as long as the shooter does not cross the free-throw line.
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Opponents get the best positions for the rebound
Opponents of the team shooting the free throw get the best positions for the rebound. The players must position themselves according to the marks around the key/lane. Only two players from the team doing the free throw are allowed to take position around the key/lane, with one player on each side. The opposing team is allowed to have three players positioned around the key/lane. Two players should be on each side closest to the basket, and one on either side closest to the free thrower. All other players must be behind the three-point line.
The right to position along the key alternates between the two teams. The team not shooting the free throw may position a player in the spots closest to the basket on both sides. Usually, the tallest players take these spots, often the center and forwards, while the guards stay outside the lane or even the three-point line.
Players must be careful not to move their feet until the ball has left the shooter's hands. If a player's foot crosses the line marking the side of the key before the basketball leaves the shooter's hands, it is a line violation. If the shooter is on the same team, the shot will be nullified. If the shooter is on the opposing team, they will be given a second chance if they miss.
To avoid a violation, players occupying lane spaces must not extend themselves over their lane spaces in front of an opponent or touch the lane line or floor inside the line when the ball is released by the shooter.
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The free-throw shooter may not cross the line before the ball touches the ring
When a free throw is awarded, the official takes the ball to the free-throw line of the offended team. The free-throw shooter must stand behind the free-throw line, which is the straight line in front of the hoop that's parallel to the short side of the court. It's okay if your toes are at the edge of the line when you set up your shot. However, the free-throw shooter may not cross the line before the ball touches the ring. If the free thrower crosses the free-throw lane before the ball touches the ring or backboard, the shot does not count.
Players must position themselves according to the marks around the key/lane. Only two players from the team doing the free throw are allowed to take position around the key/lane, one on each side. The opposing team is allowed to have three players positioned around the key/lane. Two on each side closest to the basket, and one on either side closest to the free thrower. All other players must be behind the three-point line.
Many players perform a "ritual" before shooting free throws. This can range from bouncing the ball off the floor or touching their shoes to more unusual rituals. Once prepared, the player will bend their legs to generate power, extend the ball over their head, and shoot. Nearly every adult professional player shoots free throws in an overhand style, despite the underhand style usually producing better average results.
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Players' head and body positioning
When shooting a free throw, the player must position themselves behind the free-throw line, also known as the foul line or charity stripe. The free-throw line is the straight line in front of the hoop, parallel to the short side of the court, and is situated 15 feet from the front of the basket.
Players can position their feet in one of two ways. They can either stand with both feet square to the line or have one foot forward in a split stance. It is advantageous to stand as close to the line as possible, but some players may choose to take a few steps back to shoot from a greater distance. The shooting foot, which is on the same side of the body as the dominant hand, should be in line with the centre of the rim. Toes should be pointed towards the basket, and the player's knees should be bent with their weight shifted to their toes. The player's hips and shoulders should be angled slightly towards the basket, with the dominant side closer to the hoop.
While preparing to shoot, players often perform a ritual to get into a familiar mindset. This could include dribbling the ball, spinning it in their hands, or touching their shoes. These routines help players feel more relaxed and eliminate distractions.
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Frequently asked questions
A free throw is an unopposed attempt to score a point by shooting from behind the free-throw line.
The shooter stands behind the free-throw line. The other players line up along the sides of the restricted area (keyhole, paint, lane). Three players line up on each side, with a defensive player taking the place closest to the basket. The remaining players must remain behind the three-point line.
The shooter must make the throw within 10 seconds. The players must not leave their designated places or interfere with the ball before it leaves the shooter's hands, or it will be considered a violation.
Develop a shooting routine, such as dribbling or spinning the ball a few times, to get into a consistent mindset. Angle your body so your dominant side is closer to the hoop, with your shooting foot in line with the center of the rim. Bend your knees and shift your weight to your toes, then straighten your legs and shooting arm in one fluid motion to shoot the ball.
The defensive player used to line up below the block, but starting with the 2008 season, this changed, and the defensive player was positioned above the block. In 1956, the NCAA established a rule that free-throw shooters must keep both feet behind the free-throw line, which the NBA later adopted. Additionally, the number of players permitted on marked lane spaces during free throws has been reduced over time.
