Shooting free throws is one of the most important steps of any basketball game.
These “free points” can help any NBA team win big, and they are great practice for the casual player. However, as you can see from the lower percentages of many professional players, even the experts can have trouble with free throws from time to time.
The thing is, with practice, free throws are one of the easiest parts of basketball. All it takes is repetition, dedication, and consistency with your movements. Here are the three steps to basketball free throws.
Step 1: Throw the ball with a straight hand.
No matter how tall you are or athletic you believe yourself to be, if you do not throw the basketball straight at the hoop, you will miss every time. No other trick can help you if you do not throw straight.
This will be the hardest part of the process, but as you push the ball forward, your shooting hand should always be pointing towards the net. All the way until the ball completely leaves your hand. To aid in keeping your hand straight, the rest of your arm should be pointed down, as if you are using your elbow to point straight at the ground.
It is all about being direct with the net. Your body should also be facing straight towards the basket with your feet staggered and shoulder-length apart. Bend your knees just slightly as you will straighten them as you jump up and/or forward.
Again, keeping your arm and hand straight is the hardest part of the three-step process.
It will take a lot of practice as your hand will have a tendency to move to the side. Do not get overly worried if it seems to take a long time to keep your hand straight each and every time. Patience is key.
Step 2: Throw with backspin.
The second step of the three-step process is to throw the ball with clear and obvious backspin. This is the secret step that will allow even the most inexperienced athlete a chance, especially when it is combined with step three.
You don’t want to go overboard with the backspin you apply, but you want it to be a factor.
As you go up in the process of throwing the ball, your shooting hand should create that backspin by having your fingers run forward underneath the ball as it leaves your hand.
This backspin will help to create a movement that will help the ball drop into the basket at the end of a (very high) arc.
Step 3: Throw it in a (very) high arch.
Now that your arm and hand are straight and you have the motion of backspin down, the last important step of the process is to throw the ball high into the air. Of course, the goal is to have the ball go in an arch so it can deposit cleanly into the hoop.
The height of the ball in that arch will depend on the height of your body, but for anyone six feet or shorter, you want to throw the ball as high as you can to get that high arch.
Even if you think you are throwing it high, throw it even higher. No, even higher than that, in the biggest arc you can make.
Now, if you throw it so high that it flies over the backboard, then you will need to make an adjustment. However, if you find that you are barely making it to the hoop or you are hitting the hoop, and it bounces back, then you need to throw it higher.
This is the key for a shorter person to make a free throw. It can also also be important for a taller person. Having a high arch in your free throw will always benefit your shot.
Wrap Up and Final Notes
Although following this three-step process will lead to successful free throws, this is a repetitive movement, and some physical conditioning may be needed if you start to feel soreness in your arm or you plan on practicing multiple days in a row.
Your upper arms and shoulders may become sore after a while, so do some free weights a couple of times a week with a focus on barbell standing presses and upright rows. Since proper wrist movement is also key to free throws, complete some wrist exercises with light hand weights.
Exercise may also be needed if you constantly fall short of throwing the ball far enough to the hoop.
Also, it is highly recommended that you practice in a t-shirt or tank top, so you have more freedom of movement. Practicing in a bulky sweatshirt or hoody will restrict your movement and prevent that higher arc.
Do all this, and you should be good to go. Practice at least two days a week for free throw perfection.
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