Become a GREAT free throw shooter

Free throws are an important aspect to the game of basketball. It takes extreme focus and a great body memory ( from LOADS OF PRACTICE) to have a great free throw shot.

It's amazing to me that the free throw seems to be one of the easiest shots, yet is one of the hardest shots to make for many basketball players of ALL levels. EVEN THE NBA AND WNBA! Just think about it, you are there, all alone, the pressure is on, everyone is watching you, lined up on the sides of you, fans in front of you, fans on the side, fans behind you, and the ref hands you the ball, your face is dripping with sweat, you are breathing hard from that last foul the opposing player landed on you and suddenly you zone in, hear your heart beat and remember the B.E.E.F.F. Remember you have 10 seconds to shoot the ball, so take your time and relax.

• Balance- Maintain a good balance. Locate the black dot on the floor, it's on every court in the world to indicate the middle of the basket. Place your shooting foot ( right foot for right hand shooters and left foot for left hand shooters) centered on the do. Keep your feet shoulder width apart. Get a good rhythm together, every ball player has their own rhythm, find yours. Repeat in your head,"bounce ... bounce..." and clear out all the noise and distractions on the court. 

• Elbow- Your elbow should be lined up with your shooting foot, remember  ( right foot for right hand shooters and left foot for left hand shooters) and make an L right under the ball. Spread your figers and have some space in between the ball and the palm of your hand. Your finger tips should be comfortably on the ball as well. 

• Eyes- Fix your eyes on the back of the rim, you should be looking through the net. Shoot towards the back of the rim.

• Focus- The crowd is going wild, your hearing the boos and the screams from the fans, the coaching staff on both teams yelling our directives and so forth. But this is your time alone with the basket. Focus on all the shooting drills you did in practice and on your own time. Nothing should enter your head except. Balance, "Bounce...Bounce..." Elbow, Eyes, Focus and follow through. 

• Follow through- Once you have completed the above and taken your relaxed, controlled free throw you should end with your hand looking like a duck bill and slightly leaning forward. 

Here is the full breakdown

1. Step up to the free throw line.
2. Pay attention where you put your shooting hand leg. That means, if you are right-handed, line up your right foot exactly even with the basket right on the line. Vice-versa for left handers. This will improve your free throw dramatically.
3. Set your feet shoulder width apart.
4. Point both feet forward, squared to the basket. Your toes should point in the direction of the basket.
5. Bend your knees slightly.
6. Place ball in your shooting hand.
7. Don't use your Non-dominant hand to help shoot. Keep it straight! That hand is to guide and hold the ball in place.
8. Place the opposite hand on the side of ball for balance.
9. Aim for the back of the rim.
10. In one fluid motion, extend and bend legs and shoot with your finger pads. Snap your wrist to put movement on the ball.
11. Follow through the shot. Your dominant hand should stay up once the ball leaves your hand. Your non dominant hand should be down by your side

Here is an awesome video on proper free throw shooting. 

Expert: DW Walker
Contact: www.trainingwithdw.com
Bio: DW Walker, an alumna of Manhattanville College, spent her collegiate career as a varsity basketball and softball player while student training in both the sports medicine and strength and conditioning
Filmmaker: David Pakman