WHAT CAN BE DONE WITH FREE THROWS?
Article #2 in a Series : “The Trouble with
Shooting!” by Tom Nordland
Author, "SWISH" Basketball Shooting Video
It’s well known that shooting has been declining in the game of
basketball for the past 20 years or more. In the first article
series I wrote called “The Trouble With Shooting"
I wrote about shooting in general and jump shots
in particular and offered some suggestions. This time I want
on shots from the free stripe.
This article was inspired by a friend, Coach Paul Rundell, head coach
for 17 years at San Francisco State and now a volunteer coach at
Stanford University. He told me he was disgusted by the state
throwing in the game today. He couldn’t believe what he is
Many players seem to have “no clue” as to how to put the ball in
basket consistently. It’s perplexing because of these obvious
• The distance is short and doesn’t change
It’s only 13’ 9” to dead center (15’ to the backboard)
• No defense to worry about
There’s no one in your face, no defense to overcome
• Plenty of time
You have a relaxed 10 seconds to shoot. There’s no rush.
• Backboard makes it easier
The backboard is directly behind the shot, aiding errant shots
“Why can’t players shoot free throws better?” Paul
70% is considered quite good these days
70% used to be mediocre, the lower range of acceptable. But
seems to be the norm or even considered a little above average.
might say “the bar has been lowered” in the past couple decades.
player is shooting over 90% in the three major professional leagues
this country ? the NBA, the ABL and the WNBA (counting only those
have shot 50 or more free throws this season).
Free Throws are Critical
I agree with the legendary Purdue player, Rick Mount, when he says
his shooting video The Mount Method, that “...about 75% of close
are won or lost at the free throw line.” Though this may have
been true, it’s even more crucial now that fouling in the final minutes
has become an effective defensive strategy. In the older
would foul hoping that the fouled player would clutch up and miss
easy shot. These days you “know” he or she is going to miss
percentage, so it’s an accepted strategy rather than a desperate
Teams Who Can Shoot Rise to the Top
As March Madness begins, you will start to see the best college teams
rise to the top. Coach Rundell said he’ll put his money on
shoot the highest from the stripe. Of course defense, team
quickness, size, outside shooting and outstanding coaching are critical
factors, too. But the level of performance from the free throw
might be the clincher. The same goes for high school play.
other factors are equal, the teams who shoot free throws well and
couple good outside shooters are almost always the ones who win
Statistics from the Professionals
In the professional game, there are a few great shooters at the top
their respective leagues. Following are some statistics I pulled
the Internet on March 4th & 5th (taking only players who had
least 50 free throws):
• NBA: Chris Mullin from the Indiana
Pacers is at 93.1%, Jeff
Hornacek of the Utah Jazz is shooting 89.1%, and
Derek Anderson of
the Cleveland Cavaliers is at 88.4%.
• ABL: the top 3 are Shelley Sandie of the San
Jose Lasers at 89.7%,
Katie Smith of the Columbus Quest at 89.3%
and La Keshia Frett of
the Philadelphia Rage with 87.5%.
• WNBA: the top performers are Bridget Pettis of
the Phoenix Mercury
at 89.8%, Janeth Arcain of the Houston Comets shooting
Cynthia Cooper, also of Houston, at 86.4%.
Stories of failure from the line are shocking:
In the NBA, the poor free throw performance of Los Angeles Laker
O’Neal is well documented. He’s currently shooting 49.6%.
of the Indiana Pacers is at 44.8%. Many star players are shooting
the 50’s and 60’s percentagewise. You see games lost frequently
great, high paid athletes, fail miserably at the line.
In the “NBA Rim Shots” feature of the Sports Page of
the San Jose
Mercury News for March 5th, there was this item. In a recent
against the Milwaukee Bucks, Philadelphia 76er Derrick Coleman “went
for 9 from the free-throw line, and his teammates were 10 for 24.”
team shot 19 for 33 for 57.6% overall. Derrick was 100%, his
Why the discrepancy in performance levels?
How is it that Jennifer Azzi of my local ABL team, the San Jose Lasers,
can shoot a fine 85.2% this season, but great athletes like Rebecca
of the WNBA’s New York Liberty and Lisa Leslie of the WNBA’s Los
Sparks can manage only 60.3 and 59.8%, respectively? That’s
percentage points different! Rebecca and Lisa are extreme coordinated.
It’s not that they don’t have the athletic ability. They play
practice a lot. It’s not lack of practice time. I’m sure
because they don’t care. I’m also sure their statistics are
embarrassment to them. So what’s the problem?
Here are some of the reasons for the poor shooting:
1. Many people believe it’s “mental”: A lack of
concentration, trust, etc.
Yes, there is a lot of doubt and fear. Confidence and concentration
disappear when the ball doesn’t drop. You see players trying
focus. But I feel the mental negativity is the result, not
All the mental gyrations in the world (even hiring your own Sports
Psychologist) won’t save you if your physical action is unreliable,
your shot varies all over the place, if you create a ball flight
closes down the target instead of opening it up.
2. Lack of practice
A lot of people credit lack of practice for the problem. That
of course. Lack of facilities and practice time causes this,
the motivation to practice isn’t there. Players don’t know
on. Also, if you’re practicing an ineffective motion that doesn’t
or show progress, it doesn’t do a lot of good to spend hundreds of
doing it over and over.
3. Lack of Effective Coaching
This must be part of the problem. If there were good coaching
levels of the game, this article would not be necessary. It’s
like I said with Jump Shots in the first article ? since the coaches
were often not good free throwers, they probably don’t know how to
it. Even those who could make 80-90% may not know how to coach
in the skill.
I’m sure all coaches coach the “Fundamentals” of the
free throw ? all
the physical and mental preparation (where to stand, what to look
etc.), the “static” information ? but many have to leave it at that
since they don’t know how to coach control of ball flight.
coaches have very limited time and a huge number of other things
coach, shooting gets short shrift out of necessity.
4. Ineffective Shooting Styles
All of this leads to what I feel is the major problem ... ineffective
shooting styles! I believe most free throw motions use too
body muscles and too few lower body muscles.
In my work with players and watching games, most Releases
I see consist
of a throwing, slinging or flipping motion with arms, hands and
fingers. And most players do not use the upward force of the
body to propel the shot. Some even stop all body/leg motion
only with the upper body. I assume they think that by isolating
shot to just the arms, wrists and hands they can minimize muscle
and improve their chances. There’s some logic to it, but from
experience, just the opposite is true. The powerful lower body
give stability and upward action, and the fast-twitch upper body
cause variability and a lower, flatter arch. Because Patrick
stops his lower body and shoots only with an upper body catapult
I do not believe he’ll ever shoot better than 75%. (In December,
he went in for surgery on his right wrist, he was shooting 72%.
fact that he shoots even that high is a tribute to his coordination
his powers of concentration.)
Shaq O’Neal told Chris Meyers on the TV program Up
Close recently that
all he feels he needs to do is “...concentrate and take my time.”
Shaq’s motion is so flawed that concentration and time will not solve
his problem. His shot is so flat and “hot,” so understabilized,
constantly sabotages himself. A shot coming in very flat has
unforgiving target. Shaq needs remarkable precision to make
percentage of shots. That’s why he might make 7 for 10 one
then 4 for 9 or 5 for 12 the next. He needs a major overhaul
in how he
uses his lower and upper bodies.
A “Guessing Game”
Because of all the little muscles involved and the lack of stability,
most players don’t know if their shots are going to go long or short,
left or right They have to try to figure out (guess) how many
to use and the results are spotty. That leads to shaky Confidence.
because upper body action is mostly horizontal, such shots are “flat,”
making the target smaller than it is for a higher trajectory.
success leads to negative expectations ? Doubt, Fear. It becomes
downward spiral, and the result is what you see in the game today
strong, powerful athletes who look silly at the free throw line.
Very simply stated, here is what you need:
1. A shot motion that is a “Sure Thing” instead of a
A body/leg action and Release that are controlled and predictable
A motion that can withstand great pressure and go on automatic
2. Commitment to practicing and developing your shot
3. The “Mental” aspect to support your physical performance
Concentration, Confidence, Trust, Belief in Yourself
I can tell you what will work, and my “Swish” video
can give you a
specific, simple way to learn it, but you are going to have to put
the hours and attention you need to develop a great shooting style
touch. You need to want it, and make the commitment to spend
time as possible to master the shot. The method I talk about
take thousands of hours. In fact, results will be immediate,
learning to do it under pressure and make it automatic take some
As an example of how simple it is, I just got a letter from a man
Mississippi who bought “Swish” for his 14 year old son, Hunter.
went to the gym the next day and... “After he experienced the idea
letting the effort come from his jump, while keeping his release
effortless and "pure," I had trouble getting him to leave the gym.
Hunter plans to work on the Swish method all summer, and, it's early
yet, but half the battle is having the student believe in the method.”
And a final note: For Item 3 above, the mental
stuff, you don’t have
try to psyche yourself into high performance. Concentration,
confidence, etc. will develop naturally when you start to drop the
effortlessly and consistently.
How can Free Throws be a “Sure Thing”?
First, realize there are 4 constants to a free throw:
2. Body/Leg Action to power the shot
3. The Release
4. Height (the final variable)
Obviously the distance to the basket never changes.
That’s a given.
Secondly, you can develop a constant body/leg action I call Upforce™
that sends the ball the same approximate distance every time.
you can develop a Release motion that is also a constant. If
hand and fingers of the shooting hand are totally relaxed during
Release and Follow Through, then you’ve minimized variables.
will determine a constant arch for your shot through practice.
have it quite high, thus requiring a solid, deliberate UpForce™ action.
This completes the puzzle.
Make it a Push instead of a Throw
Make the Release a “pushing” action rather than a throw, sling or
If you aim high and just push or extend the arm to its normal end,
about 75% of maximum speed and force, it’s much easier to be
consistent. And a push can be vertical, whereas any throwing-type
motion is horizontal.
A Simple Formula:
Think of it this way:
Constant UpForce™ + Constant Release + Constant
Arch = 13’ 9” (dead
It’s then no longer a guessing game! You just
“DO” your practiced and
memorized free throw motion and the ball will fly approximately the
every time. Height can be the final adjustment, like a Pressure
taking into account fatigue, excitement, etc.
When you can do these things, free throws become easy.
You’ll be able
to close your eyes and hit a fairly high percentage. Because
upward instead of horizontally, the target is large and forgiving
your shots come in soft and high. Also, with a totally relaxed
hand and fingers action, direction becomes more consistent ? the
goes wherever you point and straighten your arm.
The Free Throw is a “Snap”
You’ve surely heard the expression, “It’s a snap,” meaning an action
very easy. The free throw Release Motion can actually be a
snapping kind of motion, making this expression real. If you
arm to bring the ball to the set point and then just straighten it
quickly, with relaxed wrist, hand and fingers, the shooting hand
just snap and bounce. With most great shooters you can see
happen. That’s a way of minimizing variables.
Then the only thing to attend to is distance, and that’s
a function of
height or arch. It, too, will be approximately the same every
it can vary if you’re tired or if adrenalin is flowing and you’ve
extra power. You will “know” how to adjust height instinctively,
practice and trust. It’s quickly figured out.
Remember this is not Rocket Science. It’s elementary
Physics! You do
this action and the ball goes that distance in that direction ...
time! Anyone can do it. It takes all the Guessing out
of this. And
free throws become easy.
An NBA Success
In working with NBA player Adam Keefe of the Utah Jazz, we discovered
was flipping the ball with his wrist and hand and not using much
body/leg power. As he learned to use the UpForce™ for power
and a push
instead of flip (the things I describe above), his shot immediately
became much more accurate and stable. From averaging 69% the
years, he is currently at 84% and 22nd in the NBA! He’s been
88%, and for a period of 6-7 games in early February made 18 in a
His jump shot has also improved and he’s now a starter with the “green
light” to shoot when open. He’s amazed at how simple great
when you know how to control ball flight.
I hope you can see that all you need do is understand
and learn some
simple stuff. When your actions are accurate, consistent and
predictable, the free throw becomes a “Sure Thing.” No big
will be a minimum and 80% or 90% or higher is within your grasp.
no longer a Guessing Game, and you’ll rise to the top of your team
shooter. You might even be called on to shoot those “Technical”
for the team since you’re now the cool player under pressure.
If you’d like more details and coaching on how to do
all this, order my
video“Swish - A Guide to Great Basketball Shooting,” It’s a
full instructional video that shows you how to use this method with
jump shots and free throws. It also teaches you how to coach
the skill. It contains a fairly long section on free throws
described here, including an important Check List. Bill Sharman,
Celtic legend and one of the greatest free throw shooters of all
said this is “...one of the best shooting videos I’ve ever seen,”
especially liked how I coach free throws. Visit my Web Site
http://www.swish22.com to get more details, read other testimonials,
see how to order it. At the bottom of my Home Page you will
see a link
to a 1,000 word Review of the video done by Alan Lambert, President
the Basketball Highway. Thanks to Alan for the opportunity
to offer my
approach to becoming a great free thrower.
Good luck! Drop an Email or write/call
me with your successes. I’d
love to hear from you.
Boulder Creek, California
Web site: www.swish22.com
P.S. An Example of an Exercise from my video:
The rim has an inside diameter of 18”. If you
stand 9” forward of the
free throw line and do your usual free throw motion, your 13’ 9”
will go past dead center and hit the back of the rim and rebound
you. This is because you’re sending the ball exactly 9” too
close to it) every time. Do this on purpose to practice distance
Then move back 9” of the line and shoot and your shot
will hit the
of the rim every time. This is a way to practice consistency!
adjust to try to make the shot. Just keep firing the same motion
you’ll see you are learning very powerful control of ball flight.
this long-and-short-on-purpose exercise is consistent, then to stand
the line and send the ball to the center of that big basket (twice
diameter of a ball) will be a very “easy” motion. Your confidence
start to soar.