| Betsy Shoenfelt, Ph.D. |
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FREE THROW TRAINING PROGRAM ©
COMPONENTS:
1. MECHANICS/TECHNIQUE of free-throw shooting (BEEF):
B - Balance: feet shoulder width apart, knees flexed
E - Elbows in (in line with the basket; not sticking out from your sides)
E - Eyes on the target; aim your shot.
F - Follow through; your arm should extend and your hand should Afollow@ the ball all the way through the basket (like stealing a cookie from a cookie jar on a high self)
Get your shot coach to check your mechanics/technique.2. ROUTINE You should develop a routine for your shot and follow it every time you shoot a free throw, whether it is in practice or in a game. The routine should be your own, but should probably include the following:1. Step to the line, place feet in balanced position.
2. Relax (use the cue word from your relaxation techniques).
3. Use a narrow external focus of attention (i.e., block out everything else except the free throw)
4. Use mental rehearsal to Apractice@ the shot; focus on the using the proper form (BEEF) and seeing the ball go through the net in your imagery.
5. Shoot the free-throw. Some players will add three dribbles before they shoot or some other similar component to their routine. That is fine. Whatever works for you. The important thing is to develop a routine and use it every time you shoot a free-throw.3. PRACTICE Practice makes perfect. Free throws are a unique shot in basketball because the action is stopped. Essentially, the free throw is the same every time it occurs (especially when you use your mental skills to block out the context (i.e., the game situation and other distractions)). The more you practice your free-throw shooting, the stronger the muscle memory for the correct form, and the better your shooting will be in game situations. Some coaches feel you should be so practiced at shooting free throws that you should be able to shoot them with your eyes closed. Practice should include lots of time on the court shooting free throws as well as mental rehearsal. Setting goals for your free throw shooting and recording your performance will help you monitor your performance and motivate you to keep improving.
© Dr. Betsy Shoenfelt, Department of Psychology, Western Kentucky University, Bowling Green, KY
Sport Psychology
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