Instead, hold the ball in your shooting hand. Then, stand in front of the basket and draw an invisible line from the ball in your hand to the rim of the basket. Your right toes will be just to the left of center and your right arm should line up with the basket. Positioning yourself this way will minimize your left-to-right or right-to-left movement and give you a more consistent free throw shot. If you are a left handed shooter, you may want to practice a two handed free throw. It’s difficult to be an accurate shooter with two hands, so you can use your left hand as your shooting hand if it feels comfortable. [1] X Research source
If you are a right handed shooter, your left foot may be a bit further back from your right foot. If you’re a left handed shooter, your right foot may be a bit further back from your left foot.
Keeping your back straight will keep you from stepping over the free throw line and getting a foul in a game.
Some players find it more natural to stand with their knees straight and then initiate the shooting motion by dipping down and bending their knees. Then, they will straighten their knees as they go up for the shot, or a “down then up” motion. Do whatever technique feels comfortable and natural for you.
Hold the ball so the black lines on the basketball are going across the ball. This will help with your throw. [4] X Expert Source Ryan TremblayBasketball Coach Expert Interview. 13 November 2020. There should be a little pocket of space between your palm and the ball. Press your thumb, pointer and middle fingers against the ball to get a sense of the right hand placement. When you release the ball, those three fingers should be the last to touch the ball. This will give you a nice backspin, giving you a better chance of a successful shot.
Your shooting hand should be under the ball and your free hand should be beside the ball. It will act as your guide hand and make sure the ball stays balanced as you take the free throw.
Make sure you come up on your toes as you release the ball. Coming up on your toes will ensure you are releasing as much power as possible from your legs into the shot. Make sure your back is straight and you aren’t lunging forward with your upper body. If you miss the basket by a few feet, this means you may need more power. Adjust this by jumping a little on your release to give your shot more power. If you overshoot the basket, you may need less power in your throw. Adjust this by throwing with less force and further back from the free throw line.
Try to shoot 25 shots every day for 5 days of each week. Keep track of how many free throws you make and how many you miss. If you aren’t making more than you miss, there may be a flaw in your technique. So evaluate your level of success and adjust your stance or your arm placement accordingly. As you practice, think: BEEF. Balance the ball, keep your Eye on the rim, keep your Elbow straight, and Follow through.
Create your own small ritual during your free throw practice. Start every free throw with this ritual so it feels natural and comfortable.
Stand 9 inches in front of the free throw line. Maintaining your free throw technique, shoot the ball, aiming for the back of the rim. Do this several times, missing the shot, but aiming at the back of the rim. Move 9 inches behind the line and hit the front of rim on each shot. Do this several time, missing the shot but hitting the front of the rim. Finally, move back to the free throw line and get into your free throw position. Try to swish each shot, using the same distance control you used in the previous spots on the court.
