A coach once said to me, if you want to make plays in the 4th quarter, you better have the confidence to step up and knock down your free throws. This has stayed with me to this day, and free throws have become a foundation on which I can rely to help provide me with confidence.
Now obviously having a consistent free throw percentage of 90% is something that has taken years and years of work to achieve, but I truly believe anyone can get the same result. Through precise consistent training methods, some simple steps, and mindful thoughts, you can raise your free throw percentage by a large amount in a short time.
Firstly you have to make sure you have a shooting base, decent form, and feel comfortable in your shot. The information below is for people struggling with free throws and not necessarily the form of their shot. Get in your daily shooting health, and add some of this advice to help take your game to the next level.
Working with incredible coaches in my career has allowed me to pick up tricks and tools to help me steadily increase my percentage. For the last two years, I have been shooting 90% plus with not much stress at all. If you would like to jump on this train, below are my 3 most important methods to help increase your free throw percentage for the rest of your life.
KISS (Keep it simple stupid)
Simplicity is everything, especially when it comes to routine. I understand everyone has their own
routine, which makes them feel comfortable or at home on the free-throw line. But a wise lady (my mum) always told me, the more movement you do, the more chance you have of messing it up.
I catch the ball from the ref, I take one dribble, I relax my body with an outward breath, I shoot the ball.
And there you have it, my free-throw routine. This short and simple routine doesn’t give my brain too long to overthink, allows my body to find a simple rhythm and dominate my free throw with a simple consistent method. Now every single time you find yourself practicing, stick to this routine, let it be the backbone of your confidence.
Here is Steve Nash talking about his consistent free throw technique, visualization, 3 dribbles, and a deep breath. Keep it KISS kids.
Highly fun competition
We need to build a healthy relationship with free throws. So what's a healthy relationship? Trust, communication, excitement, honesty, and a little bit of loving competitive spirit. It may be hard to build this when up until this point free throws have caused you stress, disappointment, and self-doubt. The key to starting this friend arc is creating highly fun competitive situations. Growing up the first thing my dad and I would do when we got home was compete in a free throw competition. Nothing on the line except pride and trash talk, but wow there were always laughs and good times. These competitive battles and fond memories built the core of a great relationship with free throws. Find a way to replicate this, have a laugh, try your hardest, and become the best free-throw shooter in your house. This competition is always very important to replicate the pressure of a game, the more often we can put ourselves in these pressure situations and come out on top or have a laugh, the more comfortable we will feel in them.
Smile
What we think about affects the outcome of what we do. Just like the routine of what we do physically, we need a routine of what we do mentally as well. We need to choose a consistent theme and stick with it. Now I don’t want you thinking about anything to do with your shot or your form. Your body knows exactly what to do to make the shot. Choose a fond memory or someone you love. I
always think back to making clutch free throws and beating my family in free throw competitions. I picture the hoop being in my backyard, and then I physically smile before shooting.
When you smile your brain releases neuropeptides to help fight off stress. I don’t know the complex science behind this but I know it works for me.
Find your comfortable memory, something that makes you feel at peace or all warm inside. Repeat, my dog will love me no matter the outcome. Rubbing your puppy's belly and seeing the smile on their face. Slowly you will feel more and more comfortable at the line, this is where we belong, this is what we do.
Shooting free throws can be uncomfortable and stressful. But with mindful practice, daily concentrated reps, and confident self-talk, I know anyone can drastically improve their free throw. Build the base of your free throw, and then once you feel comfortable with your shot, apply these techniques and watch the percentage rise. One step forward every day.