Seven Steps For Successful Free Throw Shots

Here are seven steps that focus on the key movements that make up a successful free throw shot:

Step 1. Feet square to the line.

Step 2. Bounce the ball three times with the inflation hole up.

Step 3. Put your thumb in the channel, your third finger pointing at the inflation hole.

Step 4. Elbow in.

Step 5. Bend your knees.

Step 6. Eyes on the target.

Step 7. Shoot and follow through.

Step 1. Feet square to the line. Your feet must be in exactly the right position. When the lines were painted on the court, the painter drives a nail into the center of the free throw line. A string is tied to the nail and used to the circular shape for the top of the key. This little dot called is called the "painter's hole."It is dead center on the free throw line making it an excellent marker for shots that hit dead center in the back of the net. Use the painter's hole to make sure you're centered on the foul line. Staddle the hole, feet shoulder-width apart and squared to the line. A good free throw shooter has their weight forward on the balls of the feet, body actively leaning toward the basket.

Step 2. Bounce the ball three times with the inflation hole up. Use the ball's inflation hole to help you focus on making all your free throws. Turn the ball so that the inflation hole is up. With your eye on this little black rubber dot, bounce the ball slowly three times (DON'T DRIBBLE THE BALL). Bouncing the ball slowly and deliberately while concentrating on the black hole on your ball are the mental steps that will bring you out of the fast game and remind you that this is a different shot.

Step 3. Put your thumb in the channel, your third finger pointing at the inflation hole. The ball has to feel good in your hand. Before a free throw, your body should be saying, Yeah, this feels good--I'm gonna drill this one! Think of the ball as an extension of you, your will, that will obey you after it's left your fingertips and is arching toward the basket. When you practice this feeling while positioning your thumb in the "channel" or groove, in such a way that your third finger is pointed at the inflation hole, soon it will automatically always happen that way. Once you have your hand on the ball in this way, don't move it or spin the ball because it's in the best position for shooting. This way, you'll aquire what's called the "shooters touch."

Step 4. Elbow in. This is an actual shooting step now. It may feel unnatural at first to bring your elbow in when shooting but it is one of the most important of all the free throw shooting mechanics.Bringing your elbow in will give you the highest shooting consistancy because the hand and the ball travel right down the line that leads to the basket. There's no way to miss to the right or left.

Step 5. Bend your knees. Bending your legs at knees-the same amount each time-will give your shot just the right distance. With the proper knee bend, you set up a smooth flow for your arm to guide the ball into the center of the basket. Bend your legs enough so your arm feels as if it isn't doing any work at all, this will naturally add a nice high arc to the ball. With a good knee bend you'll never miss short of the rim. Once you find your legs giving the right distance to the shot, groove this feeling and let it blend with the rest of your free throw shot.

Step 6. Eyes on the target. Set your sights on where you want the ball to go and keep them there until you hear the crowd cheer (DON'T WATCH THE BALL IN FLIGHT). This keeps your body still and sends the mind a powerful message: The ball is going to find the target. The target is actually the space of air where the ball falls through so you don't want to look there too long as it might throw off the flow of interconnected motions. Concentrate on the natural rhythm and successful outcome as you shoot.

Step 7. Shoot and follow through. Your feet and shoulders are square to the basket, your elbow is tucked in, you have the right grip on the ball, your knees are giving just the right push to the shot and your eyes are locked on the target. The last thing you need is to extend your shooting arm smoothly from the shot pocket at the target. You need to have a good release and follow-through completely.