Free throws are all about your form and your mental game. Focus on nothing but the shot and make sure you are using proper form.

Every shot from anywhere else really is just a variation of what your free throw should be, with a jump. Just another shot. But what else is there to say than to practice it over and over again? Of course you should shoot 10, run up and down the court, shoot 10 more, repeat. You need to be able to shoot while your heart is pumping hard.

If you are planning on playing in a league, do sprints before you do free throws, for a game like feel. Make sure you have a routine that you do every time, so you can gain muscle memory. And above all else, practice daily, making sure to get your form consistent, good luck to you!

Make sure to do the same exact thing before and during your free throw. Whatever it, 2 dribbles or 3 dribbles and a spin, should be done before every free throw. Make sure your form is all one motion. Use a slight knee bend and you should be able to get most of your power from the flick of your wrist.

Practice.

Have a good day.

Make yourself a constant routine before a shot, or do the shooting move before shooting a free throw. Some players do that during the game, heard Steve Nash talk about how important that can be (that way the move itself will faster become a part of your muscle memory and it should make you more consistent)

Use your legs, make a routine, don't get nervous, take your time. And most if all, practice

As I've mentioned multiple times in this threddit, shooting evaluation has to include three angles (planes); front, side, and back. The absence of two of three views makes a full assessment tough to offer.

That said, you have some good basics here and I would work on small refinements. First, start logging your practice results. After all, if you don't know what percentage you're shooting now how will you know when you improve and how much? I shoot 100 at a time in sets of ten. Let me know what your percentage is after three of those sessions.

Mechanically, it appears you do not a) fully extend the shooting arm which is indicated by the bent elbow on release and b) do not full release the wrist in follow-through which inhibits the rotation of the basketball in flight. Both things can be worked on in form shooting 3' in front of the rim (if you'd like) ... moving back to 15'.

I personally do not like excessive movement in free throwing. I don't care for dancing feet or wiggling or anything that adds mechanical variable to the shooting equation. That's just me. Note in your video you adjust your hand position in position two (1, 2, 3, shooting method). Consider setting the hand position in stage one and not moving it at all through 2 and 3.

As for missing, there are only 4 ways to miss - left, right, long, and short. Every shooter, EVERY SHOOTER should know how THEY miss. If you return to this thread perhaps you can share which of the four misses are your results.

Also, just keep practicing the free throw at the gym if u wanna improve drastically, keep shooting at the free throw and when u make it try ur best to copy that exact movement shooting ur freethrows.

Free throws are routine. Not a real shot. Change my mind

I'm a bit late, but one simple fix. When my FTs start to wander, I concentrate on keeping my head still. The easiest way to do that is to aim at a tiny point just below the back rim, and focus your eyes on it all the way through your shot. Works for me!

PS. all the complicated form changes aren't needed imo. KISS

I haven't seen anyone mention it, so I'll add in that you're bending your knees while the ball is going up. Big no no.

Butt down, ball moves first, get to your launch point, then extend your legs. Watch videos of great shooters in the league and watch on .25x or .50x speed.

I don't hate the lean, if you're actually stepping over the line before the shot hits the rim then yeah maybe a bit less. Falling slightly forward seems fine to me. TBH everything looks good to me, are you not hitting as many as you'd like or something? Lol hard to find anything to critique with a good looking shot and a swish.

Stop leaning forward into your shot

At the end of each practice MAKE 15 free throws - no exceptions.

when shooting shoot up not at and have a kinda soft release kinda aim at the top of the square in the backboard

There’s a lot of subtle things you can do, but it’s all about practice. Yes, the arc is important, the routine is important, but I’ve seen guys at my gym have terrible form and make dozens in a row. Just practice them more. Both form and practice are important. With that being said, you won’t be good at them if you just have the form down, you will be good at them if you have put in lots of time.

Shoot the ball 10,000 times in the direction of the net

Ok

How efficient are you on your midranges and threes?

Is your shooting form the same?

Do you have a routine before a FT?

When you take the free throws are you calm, collected and have your breath?

Is this just a game problem, or is it also a problem at training?

This is awesome!

Nice!

So sick man!! Super cool to see the process

I used to have the same issue and then I fixed it. Heres whats happening. When you stand at the freethrow line your footwork is different. You most likely focus so much on "being at the line" that it changes your shot. You square your feet up straight, your shot pocket probably moves more towards the middle of your body, and all your focus is spent on making everything perfectly symmetrical. Its essentially a completely different shot than shooting off the dribble from midrange. All you have to do to fix it is turn your feet. (Protip: dont point your dick at the center of the rim, point it at the backboard just to the side of the rim) Your shoulder, hips, and legs will be better aligned. Just because the freethrow line is straight doesnt mean your body has to be. Best of luck.

Is your feet flat footed shooting it? I release and do a calf raise at the same time to have consistent momentum to the hoop.

correct your form make 150-300 ft a day also try to make fts in the row. also use same form everytime. and after every workout dont leave court until you make 10/10 fts in the row.

I noticed I had a similar problem. It might sound weird, but my breathing impacts my free throws a lot more than I thought. I have a tendency to inhale as I’m shooting, and I hit front rim every damn time. It took a while but eventually I treated it like lifting weights, exhale when you push. Since then I’ve noticed a huge spike in my consistency, although other technique/mechanics likely play a bigger role in your FTs than that.

Are you consistent in your form? Short means not enough legs normally. Record yourself and post it, we can tell you more that way.

What problems are you having? Create a functional routine that you do every time you shoot FTs. Stand at the same exact spot, same exact stance. Pick a point in your routine where once you start, the shot sequence will go without stopping or aiming. Some things mentally I’ve seen/read people do:

• imagine they’ve already shot a FT and missed
• don’t locate the rim until the last second when you’re about to shootto
• imagine you have a long arm and imagine putting the ball into the rim with it
• there are bounce drills on YouTube to get energy/sequence feel for your shot; I know a guy who basically does it for his FT routine

Start close. Work on form. Make 2 then step back

Don’t hold or alter your breathing while in the shooting motion.

Reps. Just form shots

Take your time, get a basic shooting routine. Focus on your form and mechanics. If you miss. Reset. Unlike other shots free throws you get to reset and adjust between. Practice until it's all muscle memory/ routine.

If you do push-ups it gets incredibly hard to shoot, and you'll end up messing up your form to accommodate. Stick to suicides

Free throws are easy tho