#9 - How to Shoot a Free Throw

Nothing But Net!

How to Shoot a Free Throw.

Like the drum solo at a rock concert, the free throw is the star turn of basketball: it's just you in the spotlight, and nothing but skill between you and success. The best shooters spend hours a week just at the free throw line, maintaining their overall rhythm while working on sneaking in those extra points come game time.

The early basketball shots were two-handed, but the evolution of basketball has developed what is essentially a one-handed shot, with the other hand used mainly as a place holder.

Before You Begin

The objective is to find your most comfortable way of holding and shooting the ball by following some guidelines. Take it slow, avoid the temptation to move back and fling the ball up. It's even a good idea to start halfway to the free throw line (about 10 feet out) to get the feeling down first, then step back. A free throw doesn't require that you jump. Hold the ball in your fingers, not your palm, and take a few dribbles to get the rhythm of the ball.

So that the directions are clear to both left- and right-handed learners, this 2torial uses the terms dominant and non-dominant. The dominant side is the hand and arm that you use for writing, throwing--e.g., if you're a left-handed, your left arm is your dominant arm. The non-dominant is the other side.

Position the ball

Shooting a basketball is all in the fingertips and wrist snap.

With the dominant hand: take the ball and pull your wrist to a cocked back position until it shows wrinkles. Next, bring in your dominant elbow as far under the ball as feels comfortable and lift the ball to a comfortable place at a height around your shoulders.

With the non-dominant hand: hold the ball with your fingertips on the non-dominant side like a bookmark. Bring your non-dominant elbow up about 8 inches (20 centimeters) from your body.

Bend Your Legs

Crunch down and bend your legs, as if you are ready to jump.

Your feet should be shoulder's width apart--if you drew an imaginary line from your shoulder joint to the ground, your feet would be directly in that line. Then point your dominant foot at your target and about four inches in front of the other foot.

Extend From the Legs

Just before you shoot, bend your knees a little more, then extend. Shooting involves bringing the ball up at the same time as the legs extend, and then releasing the ball just before the top of the motion. To propel the ball, snap the right wrist, and point your fingers (called a "follow through") where you want the ball to go. Try to get the ball to spin backwards on its way.

Aim Continuously

Keep your eyes on the target the whole time. Shoot for the back of the rim. This way, if you throw either a little too short or too long, the ball can still fall in.

At the end of the shot, you should be standing just on your toes.

Your dominant arm should be extended and your wrist should be bent, with your fingers following through at the rim.

Your nondominant hand should remain as it was, to the side or in front of your face.

Listen attentively for the "swish" sound of the ball going through the net...

Exerpt From: http://www.tutorials.com/05/0596/05965.asp