🏀 Proper Free Throw Shooting Mechanics: Step-by-Step Breakdown


1. Mental Preparation

  • Routine: Establish a consistent routine (e.g., three dribbles, deep breath, spin the ball, shoot). This helps center your focus and rhythm.
  • Visualization: Picture the ball going through the net before each shot.
  • Confidence: Eliminate distractions. Remind yourself: “I’ve made this shot hundreds of times.”

2. Stance and Foot Position

  • Feet shoulder-width apart, pointing toward the basket.
  • Shooting foot (same side as shooting hand) can be slightly ahead of the other for balance.
  • Toes just behind the free throw line—never on it.
✅ Tip: Use the nail or small dot on the floor (center of the line) to align your shooting foot.

3. Grip and Hand Placement

  • Shooting hand under the ball, fingers spread comfortably.
  • Guide hand on the side of the ball—not pushing, just steadying.
  • The ball should rest on your fingertips, not your palm.
  • There should be a small pocket of space between the ball and your palm.

4. Body Alignment and Posture

  • Square your shoulders and hips to the basket.
  • Knees bent slightly—not stiff, not crouched.
  • Eyes locked on your target (usually the back of the rim or the center of the hoop).

5. Shooting Motion

  • Begin with a slight dip (fluid motion from knees through the arms).
  • Extend legs, core, and arm in one smooth, upward motion.
  • Keep your shooting elbow aligned with the rim and directly under the ball.
  • Release the ball at the peak of your motion.
✅ Tip: Your elbow, wrist, and shoulder should all align vertically on release.

6. Follow Through

  • Snap your wrist gently (like reaching into a cookie jar).
  • Keep your shooting hand up and fingers pointed toward the rim until the ball hits.
  • Your guide hand should stay still—don’t let it push the ball.
  • Stay in your stance briefly to watch the ball go in—this promotes balance and consistency.

🔁 Example Routine (for consistency)

  1. Bounce the ball 3 times.
  2. Deep breath.
  3. Set your feet and lock in on your target.
  4. Think: “Smooth and up.”
  5. Shoot and hold your follow-through.

🎯 Key Success Factors

ElementGood HabitCommon MistakeStanceFeet shoulder-width, relaxed kneesFeet too close/far, knees lockedGripFingertip control, balanced ballBall on palm, fingers too closeAlignmentElbow in, shoulders squareElbow flared, shoulders twistedFollow-ThroughHigh release, wrist snap, frozen finishDropping hand early, no arcMental RoutineRepeatable, calm, confidentRushing, negative self-talk


📈 Practice Tips

  • Shoot in sets of 10 and track your makes.
  • Use pressure drills: Make 3 in a row or run a sprint.
  • Record yourself to check form.
  • Incorporate visual and mental cues into your pre-shot routine.