Free Throw Shooting Basics

By Gilbert Belmontes & Lowell Burris, Retired Coaches

SUCCESSFUL FREE THROW SHOOTING REQUIRES

THE FOLLOWING:

● Confidence

● Sound Mechanics

● A Routine

● Relaxation

● Concentration

● Rhythm

1. CONFIDENCE

A. Think positively - say “ I am going to make this shot ”

B. Mentally picture the ball going through the basket - It always goes in

2. SOUND MECHANICS

A. Stand a few feet behind the free throw line until the official is ready to hand you the ball

B. Receive the ball - position your feetdominant foot up other foot, toe to instep

C. Use the nail - set your feet

D. Balance, hand position - line up your middle finger with the valve on the ball

E. Elbow in - the elbow keeps the ball straight

3. ROUTINE

A. Simulate a free throw with your dominant hand

B. Develop your own routine - example bounce the ball a few times

4. RELAXATION

A. Learn to relax when shooting free throws

B. Trying too hard does not work. It leads to tension

C. Use deep breathing to relax your mind and body

D. Relax your shoulders, take a deep breath, let your shoulders drop and loosen

E. Relax your arms, hands and fingers

5. CONCENTRATION

A. Before shooting visualize a successful shot

B. Just before shooting - concentrate on your target - just over the front of the rim

C. Keep your focus on the target as you shootdo not follow the ball with your eyes

6. RHYTHM

A. Use the down & up motion with your legs

B. Shoot the free throw with a smooth free flowing rhythm

C. Exaggerate your follow through - keep your eyes on the target - keep your follow through - put your wrist in the basket

D. Look like a shooter

DRILLS

1. Perfect shooting - Make 2 free throws from 4 spots (in a row) - The ball has to go in the basket without touching the rim (It has to be perfect)

Variation of Drill 1, make 3 in a row from each spot. This is a good shooting drill

2. Eyes open - Eyes closed

Get a partner

Shoot five free throws with eyes open (partner records makes)

Then shoot five free throws with eyes closed (partner records makes)

3. Start with five free throws, make one free throw go to four (Drop one on every make) if you miss, add one. Objective is to get to zero.

Every time a player shoots a free throw I say “Deep breath, relax” as I sit on the bench, that is what the player should be saying to himself.

Name:___________________

Date:________

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