SkillBeginnerbasketball, hoop
Free Throw Shooting Drill (Basketball)
A structured practice routine for free throw shooting. Builds consistency, confidence, and the muscle memory needed to perform under game pressure.
How to do it
- 1Set feet shoulder-width at the free throw line, dominant foot slightly ahead
- 2Bend knees, hold ball in shooting pocket, eyes locked on the rim
- 3Extend legs and arm simultaneously in one fluid motion
- 4Follow through with a relaxed wrist flick — hold the follow-through
Common mistakes
- Inconsistent routine — changing stance or rhythm each shot
- Not using the legs and relying only on the arms
- Aiming for the backboard instead of the front of the rim
Muscles worked
shouldersquadricepstricepscoreforearms
Variations
Easier
Closer shots (inside the key) to build form
Harder
Pressure free throws (must make 8 of 10 or restart)
Used in
Related exercises
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