Great Free Throws in Just 30 Days

Parents and coaches ask me all the time, “How do we turn our players into great free-throw shooters?” The short answer has two parts:

1. Technique – players need a repeatable, sound shooting motion.
2. Practice – you must train intentionally and consistently.

You can’t have one without the other. I’ve seen players dramatically improve their free throws in as little as 30 days – and others barely budge. The difference isn’t talent, it’s commitment. If your son or daughter follows the steps below with discipline, they will improve – fast.

10 Steps to Becoming a 75%+ Free Throw Shooter in Just 30 Days

1. Build a routine that works every time
   Find something simple your player does every single free throw – games, practice, driveway – and stick with it. Three dribbles and a deep breath? Great. Two dribbles and a spin? Fine. What matters is consistency. A routine builds muscle memory and confidence so the shooter doesn’t think, “What do I do now?” – they just do it.
2. Stand balanced and aligned
   Feet should be roughly hip-width apart, with the shooting hand side foot slightly forward – not 10 toes to the rim, but feet slightly angled away from your shooting hand.
3. Use your legs
   Good free throws aren’t “arm shots.” Power comes from the legs – bend the knees and rise into the shot. This gives consistency, helps timing, and matches how jump shots work in games.
4. Set your body before the shot
   Once you finish your routine, bring the ball up in front of your chin – wrist cocked, elbow under the ball. Hold it for a brief pause (1–2 seconds). That pause separates routine from execution and reduces unnecessary movement.
5. Keep the elbow square
   This is old school but still true: elbow directly under the ball and in line with the rim helps your shot go straight. Too often young players let the elbow drift out – that’s how shots slice off target.
6. Guide hand stays passive
   Your guide hand should simply steady the ball on the side – it does not push. After release, the guide hand should slide off cleanly.
7. Snap the wrist and follow through
   Release the ball with a snapping wrist so your fingers are pointing down, as if you’re reaching into a box on a high shelf. “up and in,” not “at the basket.” This creates nice arc and backspin – the physics that increase your chances of the ball dropping through the net.
8. Visualize success
   Elite shooters use mental imagery. Before every shot, picture the ball going in. Research and coaching clinics cite visualization as a reliable way to calm nerves and improve focus under pressure.
9. Replicate pressure in practice
   Game free throws are almost always under fatigue. If you never shoot free throws tired, training doesn’t match real situations. Do sets after sprints, conditioning activities, or in between other shooting drills.
10. Track your progress
    Practice isn’t just about volume – it’s about measured improvement. Shoot at least 50 free throws per day – 100 is better. Have your player record makes and misses so they can see real progress. There are no shortcuts here. Passion + repetition = repeatable results.

A Few Bonus Tips for Young Players

• If a young player can’t get proper form from the standard free-throw line, bring them closer to maintain technique. That builds confidence and form before strength or distance.
• Align feet with the nail at the center of the line or find a comfort spot, but keep it consistent.
• Practice routines that mimic game contexts – such as shooting after layups, sprints, or misses – to train the brain and body together.

The Mental Side Matters Just as Much

I’ll never forget one of my high school state tournament games: I hit a clutch basket to tie the game and went to the line with 3 seconds left. In the huddle, everybody talked scenarios – “What if you make it?” / “What if you miss it?” But I wasn’t thinking about that. I was certain I was going to make it because I’d put in thousands of reps before that moment. That confidence only comes from preparation.

I used to log all my basketball activities in a spiral notebook – every shot, every drill, every day. Seeing the numbers day after day gave me real confidence that I could perform when it mattered most.

If your player follows these ten steps, trusts the process, and practices daily with purpose, they’ll see their free-throw percentage rise – and they’ll feel confident at the line.