Basketball guide
How to shoot a free throw in basketball for beginners
A free throw is an uncontested shot from the free-throw line after certain fouls, and each make is worth one point. Beginners shoot best with the same simple routine every time: a balanced stance, a comfortable grip, a smooth push with the legs and arm, and a relaxed follow-through.
The short answer
A free throw is an uncontested shot taken from the free-throw line after certain fouls, and each made shot is worth one point. The best way for a beginner to shoot one is to use the same simple routine every time: a balanced stance, a comfortable grip, a smooth push with the legs and shooting arm, and a relaxed follow-through.
What a free throw is
In standard rules, when a player is fouled in certain situations, that player gets to shoot from the free-throw line, which is a marked line in front of the basket. No defender can touch the shooter, and the clock stops. Each successful free throw is worth one point. How many shots a player gets and when free throws are awarded depends on the type of foul and the league rules, so check with yours. Our scoring guide explains how free throws fit into a game's total, and fouls and violations explains what leads to them.
Why free throws are worth practicing
Free throws are one of the few moments in basketball when no one is guarding you, so the shot depends only on your preparation and calm. Many close games are decided in the final minutes when a team has to make free throws. For beginners, they are also a great way to build shooting form because there is no pressure from a defender.
Setting up at the line
- Find your spot. Line up with your shooting-side foot slightly forward, near the center of the line, so you are lined up with the basket. Many players pick a small mark or the line's center to repeat the same spot.
- Balanced stance. Feet about shoulder width apart, knees slightly bent, weight on the balls of the feet.
- Grip. Hold the ball with the shooting hand under it, fingers spread, and the other hand on the side only to guide. The ball rests on the finger pads, not deep in the palm.
- Eyes on the target. Pick one spot on the rim and look at it throughout the shot.
The shot, step by step
This is general technique; a coach may teach slight variations that suit a player's size and strength. See how to shoot a basketball for beginners for more on the basic form.
- Bend the knees and bring the ball up in front of your chest or forehead, with the elbow of the shooting arm under the ball.
- Push up with the legs, letting the energy travel up through the body and into the arm. Smaller players should use their legs more so the shot does not rely on arm strength alone.
- Extend the shooting arm toward the basket as the ball leaves the hand.
- Follow through. The wrist snaps forward and the fingers point at the rim, as if reaching into a cookie jar. Hold the finish for a moment.
Younger or smaller children may need a lower release or a smaller ball and a lower hoop so they can shoot with good form. Equipment sizes vary by program, so ask your league.
Build a simple routine
A routine helps the body repeat the shot and the mind stay calm. It might be as short as these steps: step to the line, take a breath, bounce the ball a set number of times that feels comfortable, look at the rim and shoot. The exact routine does not matter as much as doing the same thing each time. Many players find that breathing out slowly before the shot helps. If a child feels nervous, nerves and confidence for kids has helpful ideas.
Free-throw rules to know
- The shooter must stay behind the line until the ball hits the rim, and stepping over is a violation.
- Players lined up along the lane are not allowed to enter it before the ball is released, so waiting for the ball to leave the shooter's hand is the safe rule. Exact lane rules vary by league and age, so ask yours.
- In standard rules there is a time limit to shoot, which varies by level.
- After a miss, the ball is live and rebounding begins, which is covered in rebounding and boxing out basics.
Common mistakes
| Mistake | Why it happens | Try this |
|---|---|---|
| Pushing the ball with only the arms | Not enough leg bend | Bend the knees first and let the legs start the shot |
| Different routine each time | Nerves or rushing | Use the same short routine before every shot |
| Dropping the arm early | Looking to see where it went | Hold the follow-through until the ball reaches the rim |
| Guiding with the off hand | Using two hands to push | Keep the non-shooting hand on the side only to balance |
| Rushing the shot | Pressure of the moment | Take a breath and look at the rim |
How to practice, safely and happily
Short and focused beats long and tiring. Use a few relaxed attempts at a time, take a break and then try again. A child who is tired or frustrated will start to rush, and that builds bad habits. Make it a game: for example, shoot a few at a time and see whether you can beat your own best streak. Free-throw practice is also easy to do at home with a low hoop; see skills to practice at home. Celebrate good form and effort as much as makes.
What parents can do
Stay quiet at the line. When a child shoots a free throw in a game, a silent, supportive sideline is the kindest thing you can give them. Afterward, talk about whether they stuck to their routine rather than only whether the shot went in. Misses are normal for every player at every level.
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Sources and further reading
- Youth Basketball Guidelines USA Basketball
- NFHS - Basketball Rules National Federation of State High School Associations
- Basketball (Kids) Encyclopaedia Britannica
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Frequently asked questions
How do you shoot a free throw for beginners?
Stand balanced at the line, bend your knees, look at the rim, push up with your legs and shooting arm, and follow through with a relaxed wrist.
How many points is a free throw worth?
One point for each made free throw in standard rules.
When does a player get free throws?
After certain fouls, depending on the situation and league rules. Ask your league how it handles them.
Can you step over the free-throw line?
In standard rules the shooter must stay behind the line until the ball hits the rim, and stepping over is a violation.
How can kids practice free throws?
Use short, relaxed sessions with the same routine each time, ideally at a hoop that matches their size and strength.