5 Steps to Free Throw Success

Free throws are your chance to score easy points. Want to make 80% of them? Here’s a simple routine in five steps—plus why it works. Let’s get started!

Step 1: Find Your Spot

Place your shooting foot—like your right foot if you shoot right-handed—on the center of the free throw line. Look for a small nail in the center. Every court has one. It’s where workers anchor their paint line for the free throw arc, keeping it even. Can’t see the nail? Your eyes are good at finding the middle anyway—just trust them! Why stand there? The hoop is always 15 feet away and 10 feet high, with no defense. That nail gives you the shortest shot—15 feet exactly. Step to the side, and it’s farther. Why does this matter? Farther shots are harder, and turning your shoulders to aim makes it worse. Picture your shoulders like a board. On center, that board faces the backboard, just a bit turned because your shooting shoulder is ahead. Move right, and you turn more to line up—harder to shoot straight. Closer and square means more makes.

Step 2: Set Your Feet

Put your shooting foot on that nail. Set your other foot a little back. Why? This keeps your body aimed at the hoop—15 feet away, 10 feet up, no one in your way. Off-center means a longer shot and a twisted aim. We want every free throw the same—short and easy for 80%.

Step 3: Build a Simple Routine

Make a routine you can repeat every time. Why? It keeps your shots steady—even when you’re tired or the game’s close. Don’t do too much like dribbling ten times. Keep it short. Here’s an example:

• Wait until the referee is ready to pass the ball. Why? Stepping up early makes you nervous.
• Take a big breath in through your nose. Let it out through your mouth. Why? Research—like from Harvard Health—says this calms your heart and hands.
• Dribble twice—or skip it, like Steph Curry. Why? Pick what’s simple for you.
• For your second shot, step back a bit, wait for the ref, then step up. Same breath, same moves. Don’t walk far—it breaks your focus. Why all this? A quick, steady routine sets you up for 80%.

Step 4: Get in Your Shooting Pocket

After your routine—like a breath and two dribbles—bring the ball to your shooting pocket. That’s where your elbow is under the ball, wrist bent back to show wrinkles, and the ball rests on your fingertips, not your palm. Why? It lines your arm straight to the hoop—less chance to miss. Want more form tips? Check out our article, “The Science Behind the Perfect Basketball Shot.” A good pocket keeps your shot ready.

Step 5: Shoot with Easy Form

Now, shoot! Here’s how:

• Bend your knees a little. Why? Your legs give just enough power—10 feet isn’t far.
• Push into the floor. Lift your arm toward the hoop.
• Release with “hand to the sky, elbow to eye.” Why? This gives a high arc—about 45 degrees—for a clean drop into the hoop.
• Finish with your wrist bent down, middle finger over the hoop’s front. Why? It keeps your aim true.
• Keep it simple! You don’t need big moves. Some players, like Giannis in the NBA, bend their knees a lot or dip their elbow low. That’s too much—it changes every shot. If you’re strong, a little bend is plenty—no hard push. Some dip their elbow for rhythm. If you do, keep it small. Here’s a trick: stand straight with the ball in your shooting pocket, elbow under, upper arm level with the floor. Raise your elbow, extend your arm to the hoop, and release with a crisp follow-through. If you hit 80%, that’s it! Why? Simple and small moves mean fewer misses—80% is our goal. Tools like our ONE shooting aids can help lock in that form every time.

So, use these five steps: line up with that nail, set your feet, pick a quick routine, get in your pocket, and shoot easy. The hoop’s always 15 feet away and 10 feet high—no defense. You’ll hit more free throws every time. What’s your favorite routine? Tell us!