The free throw is the only uncontested shot in basketball: same distance, same rim, no defender. That makes it the shot where a consistent routine pays off most. Close games are often decided at the line.
Set up the same way every time
Find the small nail hole or mark at the center of the free-throw line and line up your shooting-side foot with it, so the ball, elbow and rim are on one line. Feet about shoulder-width apart, knees relaxed and slightly bent. Many good shooters put their toes just behind the line and keep the same spot every attempt.
Your routine
Choose a short ritual and never change it: a set number of dribbles, a deep breath, eyes on the rim. Keep it brief and identical. Some players turn it into something close to a ritual, as described in basketball superstitions. The routine is what keeps your body on autopilot when the gym is loud and the game is close.
The shot
Use your legs; tired shooters miss short because they forget them. Rise smoothly, extend the elbow straight toward the rim and finish with a full follow-through. Aim for a soft shot with good arc and backspin. Focus on a specific target, such as the front or back of the rim, and keep the same one.
Breathing and pressure
Before the shot, a slow exhale lowers tension. Think about one cue, such as “legs” or “hold the follow-through”, rather than the score or the crowd. For more on handling pressure, read the mental side of basketball.
Practice that transfers
- shoot free throws when tired, after sprints, since that is when you take them in games;
- shoot in pairs, like a two-shot foul, then leave the line;
- record every attempt and track your percentage week by week;
- add consequences in team practice, such as running if the shot is missed.
Hundreds of slow, unfocused free throws do less than fifty taken exactly like in a game. The basic shooting technique is the same as for jump shots; see becoming a better shooter.
