Want to shoot 75% or higher from the free throw line? If so, there are four stages of the free throw shot that you need to perfect. These stages are:
Stage 1: Learn Proper Shooting Mechanics
This is the simple part, but one aspect of free-throw (or foul shooting) that most basketball players gloss over.
To shoot 75 percent or higher from the free-throw line, a player must have basic proper shooting mechanics and form. Most basketball players attain this basic level. For greater success, however, you must adjust your technique and shooting rhythm, and work at it for great lengths of time. A basic and effective guideline for shooting free throws is the “BEEF Principle”, which involves four specific mechanics. Take time to develop all four shooting mechanics of the BEEF Principle and your free throw shooting percentage will increase dramatically.
So what exactly is the BEEF Principle?
The BEEF Principle as it relates to free throw or foul shooting states:
B – Balance/Bend Your Knees
For proper balance, stand with your feet shoulders’ length apart. A wider foot stance will take strength away from your shot, making most shots too short. If your foot stance is too narrow, on the other hand, your body may lean to the left or the right as you shoot, causing you to miss the shot off to the side. Place your shooting foot (the right foot if you are right-handed) at the center of the foul line, making an imaginary straight line from the back of the rim to your shooting arm.
(Tip: Almost every free-throw line has a nail hole directly at the center of the foul line to help you line up with the middle of the rim.)
You can place your feet parallel along the foul line or bring your non-shooting foot slightly behind your shooting foot, as shown in the illustration. Decide which food position is the most comfortable to you. In either position, your shooting foot should line with with the middle of the rim.
Placing the shooting foot slightly in front of the non-shooting foot allows you to shoot the ball with the entire right side of your body (if you are right-handed) without turning your shoulders sideways.
E – Elbow In
Tuck your elbow in before shooting so that it is directly above your knee and directly below the ball. Toe, knee, elbow, shoulder, and ball should all be in a straight line pointing to the middle of the rim. The shortest distance between two points is a straight line. So, by tucking your elbow in, you will eliminate any misses. You should never miss a shot to the left or the right side of the rim. If you miss a free throw, always miss it straight and long.
Knowing this will also help your teammates. If you miss a shot, the ball will come off the rim straight and not to the side. If they do not know, them them about this. It may be worth an extra four to six points for your team each game, especially if all of your teammates shoot with proper mechanics every time.
E – Eyes On The Target
Your visual focus and concentration should be centered on the middle hook on the back of the rim. Never follow the flight of the ball with your eyes. Always stay focused on the rim and see the shot through the net.
F – Follow Through
Always put proper rotation and backspin on the ball. A good follow-through will soften (not shorten) your shot and give the ball a greater chance of going in.
So, there you have it! The 4 elements of the BEEF free-throw Principle.
- B - Balance/Bend Your Knees
- E - Elbow In
- E - Eyes On The Target
- F - Follow Through
But there’s more you need to know if you really want to perfect your free-throw shots.
Stage 2: Develop a Shooting Routine
All players should develop a pattern or routine to use when shooting free throws and then stick with it. Some players wipe perspiration from the forehead; others like to take two or three dribbles. Some wipe their shoes off and still others spin the ball or take a few deep breathes before shooting. Although the routine itself seldom has any effect on the actual mechanical shot, it does have an effect on the mind-set, which you establish during your practices.
Whatever you use as a routine for your free-throw shooting, do it the same every time, both in practice and in games. At the end of the routine, make sure that you take a deep breath before executing the shot. Using a set routine will also make your shot easier and more routine in games.
Remember: If you are consistent in how you shoot the basketball, you will also become consistent in how well you shoot the basketball.
Stage 3: Use Mental Concentration
When it comes to free-throw shooting, this simply means to think certain thoughts or words as you shoot. Better yet, actually say the words in your head while you are shooting. it is a form of self-talk that allows your mind and body to communicate and work together in order to make a successful shot. It will help you focus only on the shot.
Larry Bird, who every year was one of the NBA league leaders in free-throw shooting percentages always said “nothing but net” to himself as he was shooting the free throw. The verbal self-communication frees the mind of all other thoughts. Do n’t repeat to yourself the taunts of the crowd of the opposing players as you shoot. Don’t think about cheerleaders, parents, the score of the game, or that “I have to make this shot.” None of these thoughts will help you make your free throw.
What you think about is exactly what you get, good or bad, whether you are shooting a bonus one-on-one situation or a game-winning (or-losing) foul shot, or even if you are up by twenty points. If you do not concentrate on shooting the free throw, it usually will not go in. Numerous distractions can occur when you shoot a foul shot; if you think about them instead of about the shot itself, you are not concentrating. A shooter muster learn to block out all noises and distractions. Engaging in verbal commands and self-talk about the shot itself is the only way this can be done. So, how does it work?
Come up with words to think about as you shoot – words that will help you concentrate on your shot, and only your shot. Use key words related to the mechanics and routine for the shot itself. For example, “Elbow in, bend, follow through.” Say these five words as you execute the mechanics of the shot, as follows.
Why is it important to use self-talk as verbal shooting commands as you shoot?
Your mind can concentrate on only one thought and action at a time. If you do not believe it, try this little experiment to prove the point. Attempt to scratch your head and shoot the balla t the same time. It sounds silly, bu it is very difficult to do. Your mind cannot focus on two functions very well at the same time. And the key to shooting free throws is to focus only on the shot.
When you practice foul shooting by yourself, get in the habit of saying these five words, “elbow in, bend, follow through” out loud as you do the actual mechanical steps. As you practice this way, you will develop a real feel for the free throw and begin to take pride in how well you shoot.
Stage 4: Repetitive Practice Of Free-Throw Shooting
The free throw is not only the easiest shot in all of basketball to practice, but also the best shot. If you don’t practice any other shooting drills, then at least practice free throws. A few obvious benefits are that you can practice them alone and you don’t have to break a sweat when shooting. And by practicing foul shots, you can significantly increase your shooting skills from all other areas of the court. Practicing free throws is also one of the best drills or working out problems you may be having with shooting the basketball during typical game situations from the field. Really.
What is hard about practicing free throws is that it takes time and commitment. To get to the top level of foul shooting (90 percent or better), you will have to do what other great players have done; take a minimum of one hundred three throws daily – and not just during the basketball season. It will take only thirty to forty minutes each day. Make the commitment. It’s far better to be great at making free throws than to be a “foul shooter.”
By Coach John Scott – The BASKETBALL DOCTOR®
