No excuse for not being a good free throw shooter

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There is absolutely no excuse — none — for not being a good to great free throw shooter.

My Sydney Comets Women's Youth League team was below average from the free throw line in 2025 and it cost us a spot in the Waratah League Finals.

We went and underwhelming 220-of-362 — 62% — in 22 games.

The impact of missed free throws in just one game can impact a whole season.

• In a one-point loss, we shot 7-of-18 from the line (38%) at home.
• In a one-point loss, we shot 14-of25 from the line (56%) at home.

This was difference between starting the season 7-1 instead of 5-3.

As part of our exit interviews, every player has been given this free throw shooting program to work on in the off-season. Our goal is to lift our team free throw shooting percentage to 75%, which would turn our 220-of-362 into 271-of-362 or +51 points.

Los Angeles Lakers superstar and now NBA Hall of Famer Shaquille O'Neal was a notoriously poor free throw shooter, saying he "make them when it mattered".

O'Neal was a career 52.7% free throw shooter in his 19-year career making 5,935-of-11,252. He scored 28,592 points in his career, 9th all-time. If he shot just 75% he would have scored 2,504 more points and finished with 31,096 and 8th behind Wilt Chamberlain.

Here’s the 10-step program to help you become a better free throw shooter. It blends technical skill work, mental focus, and consistent routines to build confidence and accuracy.

🏀 10-Step Free Throw Shooting Program

1. Establish a Consistent Routine

• Create a repeatable pre-shot routine (e.g. 3 dribbles, deep breath, spin the ball).
• Use it every time to signal your body and mind it’s time to shoot.

2. Check Your Stance and Balance

• Feet shoulder-width apart, dominant foot slightly forward.
• Knees slightly bent, weight evenly distributed.
• Practice the stance without shooting until it feels natural.

3. Master Hand Placement and Grip

• Shooting hand under the ball, guide hand on the side.
• Relaxed fingers, ball resting on fingertips — not in the palm.

4. Lock In Your Focus

• Choose a specific target (e.g. back of the rim or centre of the hoop).
• Train your eyes to always focus on the same spot before and during the shot.

5. Develop a Smooth, Repeatable Shooting Motion

• Elbow in, shooting arm in an "L" shape.
• One fluid motion from dip to release.
• Snap your wrist and hold the follow-through until the ball hits the rim.

6. Use Repetition to Build Muscle Memory

• Start with form shooting (1 meter from the hoop).
• Gradually move back to the free throw line.
• Goal: 100+ quality reps per session, 4–5 days per week.

7. Track Progress with Routine Challenges

• Use goal-based drills (e.g. 10-in-a-row before leaving the gym).
• Record your FT% daily—track trends, not perfection.

8. Add Pressure Simulations

• Shoot when tired (e.g. after sprints or drills).
• Create pressure (e.g. "make 2 in a row or run").
• Compete with teammates.

9. Strengthen the Mental Side

• Visualise makes before stepping to the line.
• Use breathing techniques to reduce tension.
• Develop keywords/mantras (e.g. “soft wrist,” “hold follow-through”).

10. Make It Part of Your Identity

• Tell yourself: “I’m a great free throw shooter.”
• Build pride and self-expectation around your ability to hit free throws.
• Rehearse your routine in your mind during downtime (bus rides, warmups, etc).