How to shoot a free throw without jumping

Posted byu/[deleted]4 years ago

How to shoot a free throw without jumping

Whenever I go to shoot a free throw, I either jump and cross the line or don’t jump and air ball. Is there any way to fix this?

How to shoot a free throw without jumping

level 1

Train set shots closer to the rim, when you get the proper technique down at that distance, start shooting further from the rim until proper form is reached in the desired distance.

I have not so strong arms but I have strong legs and this was my solution, I'm a regular 3pt shooter now (and I wasn't even able to make freethrows like you) Hope this helps!

level 1

If you aren’t strong enough and your jumper is all power from your core/legs, you shouldn’t alter your form for free throws. It’s not wrong to jump during free throws, and i think it actually helps with your consistency.

level 1

I jump doing free throws, but I have to stand a few inches behind the line (only like 2) to make sure I don't cross it. That's how I fixed my problem of jumping over the line and it worked for me, maybe it will for you!

level 2

This isn't really consistent and allowed in different areas. I would try bending the knees more, having less arc, and/or leaning forward a little bit.

level 1

Better technique and more strength

level 1

Bend your knees. I had this problem. I started leaning forward onto my toes a little more and having less arc, which greatly helped.

level 1

Bend your knees and put a lot of force in your core, then go up. Let your arm do all the path to the top of your head. This improve pretty well my free throws. When I fail one, at least the ball touch the rim.

level 1

add spins and emphasize using your wrist

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The free throw is an important part of basketball. An individual skill, free throws are very important for team success. The free throw line is 15 feet (4.6 m) from the basket and is an uncontested shot. Some players shoot remarkably high free throw percentages, making them essential parts of any basketball team.

  1. How to shoot a free throw without jumping

    1

    Stand behind the free throw line. The free throw line is the straight line in front of the hoop that’s parallel to the short side of the court. In a basketball game, you can get fouled if you cross the free throw line at any point during your shot. When you set up for your free throw, step up to the line without going over it.[1]

    • It’s okay if your toes are at the edge of the line when you set up your shot.

  2. How to shoot a free throw without jumping

    2

    Place your shooting foot in line with the center of the rim. Your shooting foot is on the same side of your body as your dominant hand. Look at the middle of the basketball rim and do your best to align your foot with it. Keep your toes pointed toward the basket to help keep your shot straight.[2]

    • If you stand with the middle of your body lined up with the rim, then you’ll have to angle your shooting arm and you’re more likely to miss.

    Tip: If you’re playing on a hardwood basketball court, look for a nail in the floor just behind the free throw line. This nail is perfectly in line with the center of the rim.

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  3. How to shoot a free throw without jumping

    3

    Angle your body so your dominant side is closer to the hoop. While you can stand with your body square to the hoop, it can put a lot of tension in your shoulders. Keep your shooting foot and your dominant side closer to the line. Stagger your feet so your hips and shoulders are slightly angled to the basket. The angle of your body depends on what feels comfortable, so try out different angles to see what works best for you.[3]

    • Avoid turning your body so much that you strain when you look at the hoop. You should feel loose and relaxed when you’re making a free throw.

  4. How to shoot a free throw without jumping

    4

    Bend your knees and shift your weight to your toes. Squat down slightly so your legs make about a 45-degree angle. Make sure the knee on your dominant side lines up with the center of the basket. Rather than keeping your weight in your heels, lean forward slightly so you’re balancing on your toes. That way, you’ll be able to push your body up so you can shoot the ball farther.[4]

    • Most of your power comes from your legs during a free throw.

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  1. How to shoot a free throw without jumping

    1

    Line up your shooting arm and shoulder with the middle of the hoop. If you have your arm turned away from the basket, it’s more difficult to line up your free throw. Extend your arm out in front of you and turn your upper body if your hand and elbow don’t line up with the basket. Once you’re in position, avoid turning or readjusting your stance.[5]

    • As you get more used to shooting free throws, you won’t have to extend your arm out to line up your shot.

  2. How to shoot a free throw without jumping

    2

    Dribble or spin the ball a few times to develop a shooting routine. Most basketball players use a consistent routine when setting up a free throw so they get in a familiar mindset every time they shoot. You may dribble the ball 2–3 times or spin it in your hands. Whatever routine you choose, keep it the same every time you make a free throw to help you feel more in the zone and eliminate distractions.[6]

    • Avoid switching up your routine before you shoot the ball since you won’t have any consistency between your shots.

  3. How to shoot a free throw without jumping

    3

    Hold onto the ball with your dominant hand. Position the basketball so the seams are horizontal. Spread out your fingers on your dominant hand and grab onto the ball. Point your fingers the direction of the hoop, or else you’ll shoot the ball at an angle. Make sure to keep your wrist square so it doesn’t twist around.[7]

    • Avoid pressing your palm against the ball since you won’t have as much control when you’re shooting.

  4. How to shoot a free throw without jumping

    4

    Bend your shooting arm and wrist back to make a C-shape. Extend your dominant shooting arm in front of you so your palm is face-down. Bend your elbow at a 90-degree angle so your hand points up. Then, tilt your wrist backward so it’s near parallel with your upper arm. The ball should be about the same height as your head.[8]

    • Your arm position will feel more natural as you practice shooting free throws.
    • Avoid bending your elbow any further back since it will be easier to misalign your shot or use too much power.

  5. How to shoot a free throw without jumping

    5

    Steady the side of the basketball with your non-dominant hand. Position your non-dominant hand so your fingers point straight up. Place your hand on the side of the basketball so you’re barely touching it. As you shoot, you won’t use your non-dominant hand to push the ball forward, but it will help keep your shot straight. You’re now in full position to make your free throw.[9]

    • Be careful not to wrap your fingers around the front or back of the ball, or else you’ll shoot it at an angle.

    Tip: If you notice that you’re pushing on the ball with your non-dominant hand, lift up your thumb and index finger so they don’t touch the ball.

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  1. How to shoot a free throw without jumping

    1

    Focus on the basket rather than the ball. Look at the center of the rim and don’t look away once you find it. Visualize the ball going into the basket so you’re more confident as you shoot your free throw. Avoid looking at the ball, other players, or the crowd when you’re making your shot.[10]

    • Don't overthink it! The more your mind takes over, the less chance you have of making the free throw.[11]

  2. How to shoot a free throw without jumping

    2

    Breathe slowly to help you focus. It’s okay to feel nervous or under pressure when you make a free throw. Once you’re in the ready free throw position, take a deep breath through your nose and exhale through your mouth. Keep your focus on the rim and where you want the ball to go. Take a few more breaths so you’re relaxed and ready.[12]

    • It may help to do a quick routine before shooting the ball.[13] For example, before every free throw, you may take 3 deep breaths and then shoot the ball as you’re exhaling.
    • Make sure you catch your breath and feel steady on your feet before taking the shot.[14]

  3. How to shoot a free throw without jumping

    3

    Straighten your shooting arm and legs to shoot the ball. In one fluid motion, push down with your toes and straighten your knees until they’re fully extended. At the same time, lift your elbow up to straighten your shooting arm. Your arm should be extended by the time your legs straight are straight.[15]

    • While most players don’t jump while making a free throw, it’s okay if you do. Just be sure not to cross the free throw line.
    • Avoid straightening your legs and then extending your arm since you won’t get as much power and the ball may not reach the basket.
    • It may take a few tries to get the hang of the shooting motion. Don’t get discouraged if you miss your first few free throws. Keep practicing until it feels natural. This way, you can feel more confident during a future game.[16]

  4. How to shoot a free throw without jumping

    4

    Snap your wrist to follow through with your shot. Right as you fully extend your arm, quickly bend your wrist forward to help propel the ball toward the basket. Hold your follow-through position while the ball is in the air and wait for it to land before relaxing again.[17]

    • Be careful not to twist your wrist as you snap it forward, or else the ball may angle away from the hoop.

    Tip: Think about the acronym BEEF while you’re shooting.

    Balance your weight on your toes.

    Keep your eyes on the rim.

    Bend your elbow so it’s in line with the basket.

    Follow through with your shot.[18]

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Add New Question

  • Question

    How do you practice free throws?

    How to shoot a free throw without jumping

    Taylor Rochestie is a Professional Basketball Player, Author, and Speaker. Having lived in 12 countries, immersing himself in local cultures and learning about the diversity of life, Taylor offers a unique perspective through his book, "A New 20/20 Vision: Cultivate Joy, Reprogram Your Mind, and Define Life Through an Authentic Lens." He also has over 11 years of professional basketball experience with the Israel Basketball Premier League and the Montenegro men's national basketball team.

    How to shoot a free throw without jumping

    Professional Basketball Player

    Expert Answer

    Instead of an extensive training routine, focus on quick shots and routines, not thinking a lot on the throw. Practice through repetition to develop your muscle memory and get confidence.

  • Question

    How do you make a good free throw in basketball?

    How to shoot a free throw without jumping

    Taylor Rochestie is a Professional Basketball Player, Author, and Speaker. Having lived in 12 countries, immersing himself in local cultures and learning about the diversity of life, Taylor offers a unique perspective through his book, "A New 20/20 Vision: Cultivate Joy, Reprogram Your Mind, and Define Life Through an Authentic Lens." He also has over 11 years of professional basketball experience with the Israel Basketball Premier League and the Montenegro men's national basketball team.

    How to shoot a free throw without jumping

    Professional Basketball Player

    Expert Answer

    Don't think too much! Take your time and make sure that you've gathered your breath and got your legs under you. Be confident in the repetitions you've done during your trainings leading up to the game.

  • Question

    Can I jump while doing a free throw?

    How to shoot a free throw without jumping

    Yes, as long as you don't cross the free throw line before the ball touches the basket. If you need to jump to put more power in your shot, do so. If you have enough strength to get the ball to the net without jumping, do that instead.

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  • Practice shooting free throws as much as you can. As you repeat the motion, you’ll be able to make shots more consistently.

  • Act confident when you get up to the free throw line since it can help you get in a more focused mindset.

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  • Try to shut out other distractions, such as other players or the crowd. Only focus on making your shot.

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References

  1. https://news.virginia.edu/content/how-shoot-free-throws-former-uva-star-malcolm-brogdon
  2. Taylor Rochestie. Professional Basketball Player. Expert Interview. 13 July 2021.
  3. https://youtu.be/0343D3fjPnQ?t=270
  4. Taylor Rochestie. Professional Basketball Player. Expert Interview. 13 July 2021.
  5. Taylor Rochestie. Professional Basketball Player. Expert Interview. 13 July 2021.
  6. https://youtu.be/TDIbIigKi4U?t=63
  7. Taylor Rochestie. Professional Basketball Player. Expert Interview. 13 July 2021.
  8. https://news.usc.edu/139134/how-can-basketball-players-make-a-perfect-free-throw-the-method-can-be-maddening/
  9. http://people.wku.edu/betsy.shoenfelt/freethrow.htm

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