Kristian Ferrell
Free throws are an important part of basketball, accounting for around 25% of scoring. They are unopposed attempts to score points from behind the free-throw line, situated at the end of the restricted area. Free throws are awarded when a foul is committed against a player in the act of shooting. The shooter has complete control of the shot and has 10 seconds to make it. To shoot a free throw, a player must position their body with both feet behind the free-throw line, bend their knees to generate power, extend their arm, and shoot. The shooting arm should be aligned with the basket, with the elbow at a 90-degree angle, and the ball should be released with a flick of the wrist. Confidence, concentration, and consistency are key to mastering this skill.
| Characteristics | Values |
|---|---|
| Distance | 15 feet (4.6 m) from the basket |
| Number of attempts | Between one and three |
| Points | Each successful free throw is worth one point |
| Time limit | 10 seconds |
| Body position | Both feet fully behind the free throw line, either square to the line or with one foot forward in a split stance |
| Shooting arm | Aligned with the basket, elbow at a 90-degree angle, pointing toward the rim |
| Ball position | Extended over the head, about the same height as the head |
| Grip | Dominant hand, fingers spread out |
| Power | Generated from the legs, with a slight bend in the knees |
| Wrist | Snapped forward to propel the ball, with a follow-through position held until the ball lands |
| Focus | On the basket, not the ball |
| Breathing | Slow and deep |
| Routine | Quick and consistent, e.g., bouncing the ball, spinning, etc. |
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What You'll Learn
Free throw rules
Free throws are an important part of basketball, accounting for around 25% of scoring. They are awarded when a player is fouled while shooting. The official takes the ball to the free-throw line of the offended team, and the player must shoot within 10 seconds. The opponents are given the best positions to get the rebound, with three players positioned around the key/lane. The fouled individual must take the free throw unless they are injured.
When shooting, the player must stand with both feet behind the free-throw line, either with both feet square to the line or with one foot forward. The player then bends their legs to generate power and extends the ball over their head, with their shooting arm aligned with the basket. The power comes from the legs, so the knees should be bent with weight on the toes. The shooting arm should be bent at a 90-degree angle, pointing toward the rim, with the ball at head height. The player should then shoot with a smooth, fluid motion, snapping their wrist to follow through.
Players often have pre-shot rituals, such as bouncing the ball or touching their shoes, to help them focus. It's important to keep your eye on the basket and visualise the shot, blocking out distractions.
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Body positioning
When preparing to take a free throw, it's important to get into a comfortable stance. The player must position their body with both feet fully behind the free-throw line. Players typically position both feet square to the line or have one foot forward in a split stance. The toes of your dominant foot should be just left of the centre of the line, with your shoulders squared up or slightly turned towards the net, depending on what feels most comfortable for you.
While standing as close to the line as possible is usually advantageous, some players prefer to take a step or two back from the line to shoot from a greater distance. The power of your shot will come from your legs, so bend your knees slightly with your weight on your toes. Bend your shooting arm, with your elbow at a 90-degree angle pointing towards the rim, and position the ball at about the same height as your head.
Before shooting, take a deep breath to relax and focus all your attention on making the free throw. It's important to keep your eyes on the rim and visualise the ball going into the basket. Your shooting arm should be aligned with the basket, and you should barely be touching the side of the basketball with your hand. Your non-dominant hand should not push the ball forward but will help keep your shot straight.
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Shooting techniques
Routine and Practice
Free throws are all about repetition and practice. Developing a consistent routine before shooting helps to improve your focus and confidence. This routine could include bouncing the ball a certain number of times, spinning, or any other unique actions that feel comfortable. Find a rhythm that works for you and stick to it. The more you practice, the more natural and comfortable your free throw will become.
Mental Focus and Visualisation
Visualisation techniques are powerful tools to enhance your shooting. When stepping up to take a free throw, focus on the basket rather than the ball. Look at the centre of the rim and visualise the ball going into the basket. This visualisation technique boosts your confidence and helps you stay relaxed. It is also important to block out distractions, such as crowd noise or opponent trash talk, and remain focused on your shooting routine and rhythm.
Body Positioning
Proper body positioning is crucial for an effective free throw. Position your body with both feet behind the free-throw line, either in a square stance or with one foot forward. Your toes, shoulders, and shooting arm should be aligned with the basket. Bend your knees slightly, with your weight on your toes, and bend your elbow at a 90-degree angle, pointing towards the rim. The ball should be held at about the same height as your head.
Smooth and Fluid Motion
The actual shooting motion should be smooth, fluid, and consistent. Avoid jerky movements. Extend your shooting arm and use a flick of the wrist to propel the ball forward. The softer the shot, the higher the chances of making it through the basket. Follow through with your shooting arm extended until the ball reaches the basket.
Breathing Techniques
Breathing techniques are often overlooked but can significantly impact your focus and composure. Before shooting, take a deep breath through your nose and exhale through your mouth. This helps you relax and steady your nerves.
By incorporating these shooting techniques into your free-throw routine, you'll be well on your way to becoming a confident and consistent free-throw shooter.
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Routines
When it comes to routines, players get creative. Some like to bounce the ball off the floor a few times, while others might do a quick spin, or a combination of both. Some players have more unusual rituals, like wrapping the ball around their waist or touching their shoes. Finding a routine that helps you get a good feel and grip on the ball is essential.
It's important to establish a set routine and stick to it. You can refine it over time, but it's best not to change it during the season. Your routine should help you focus on the shot and block out distractions like crowd noise or opponent trash talk.
Breathing techniques can also be part of your routine. Taking deep breaths can help you relax and focus before taking your shot. You might decide to take a certain number of breaths as part of your routine, helping you to feel steady and ready.
Practising your routine is key. The more you work at it, the more natural and comfortable it will become. Free throws are all about repetition, so keep practising until it feels instinctive.
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Practice
Free throws are all about repetition, so get as many shots in as you can. The more you practice, the more comfortable and natural it will feel, and the more consistent you’ll become. You can practice before or after your regular basketball sessions, or even on your own time.
When shooting a free throw, your shooting arm should be aligned with the basket. If you’re right-handed, your toes will be just left of the centre of the line, with your shoulders either squared up or slightly turned to the net, depending on what feels most comfortable for you.
Next, you'll want to find a pre-shot routine that helps you get a good feel and grip on the ball. This is where players get creative. You might want to take a few bounces, a quick spin, or a combination of both. Figuring out what rhythm works best for you is a matter of practice. Whatever you choose, make sure you end up holding the ball with your dominant hand, fingers spread out.
The power of your shot will come from your legs, so bend your knees with your weight on your toes. Then, bend your shooting arm, with your elbow at a 90-degree angle pointing toward the rim and the ball about the same height as your head. Place your non-dominant hand on the side of the basketball so you’re barely touching it. As you shoot, you won’t use this hand to push the ball forward, but it will help keep your shot straight. Be careful not to wrap your fingers around the front or back of the ball, or you’ll shoot it at an angle.
Breathe slowly to help you focus. It’s okay to feel nervous or under pressure when you make a free throw. Once you’re in the ready position, take a deep breath through your nose and exhale through your mouth. Keep your focus on the rim and where you want the ball to go. Take a few more breaths so you’re relaxed and ready.
Shoot the ball by extending your shooting arm with the flick of the wrist using a smooth, soft, fluid motion. Never jerky. The softer the shot, the more chance it has to go into the basket. Shoot the ball in an arc with the highest point approximately four feet above the basket. On the follow-through, the shooting arm should be extended until the ball is in the basket. Also, shoot the ball in a straight line by keeping your arm aligned directly with the centre of the basket. The hand finishes in a wrist-flexed "goose neck" position with the index finger pointing to the centre of the basket.
Hold your follow-through position while the ball is in the air and wait for it to land before relaxing again. Be careful not to twist your wrist as you snap it forward, or the ball may angle away from the hoop.
It may be helpful to use a "trigger" saying or mantra, such as "Up and In" or "Nothing but net", to initiate your shot action and rhythm.
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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.
A free throw is awarded when a foul is committed against a player who is in the act of shooting. The official takes the ball to the free-throw line of the offended team.
Stand with both feet behind the free-throw line, with your toes just left of the centre if you're right-handed. Bend your knees and elbows, keeping your eye on the rim, and extend your arm to shoot, following through with a snap of the wrist.
Practice makes perfect. The more you work at it, the more comfortable and natural it will feel. Develop a pre-shot routine to help you focus, and repeat the same shot every time.
Focus on the basket, not the ball. Take a deep breath to relax, and block out distractions. Keep your non-dominant hand lightly touching the side of the ball to keep your shot straight.
