WHY ARE WE STRUGGLING AT THE LINE?

Because we have struggled at the line over the past few games, I thought it might be a good idea to cover some free throws stuff.

Players usually struggle from the free throw line for three reasons:

1. Skill

2. Approach

3. Attention

 

Beyond the actual skill of shooting, many players miss because of their approach.  The approach encompasses three things: (1) practice approach; (2) mental approach; and (3) physical approach.

 

Practice Approach: Shooting free throws in practice is different than in a game, even though they are the exact same skill.  The difference, of course, is mental.  I try to make you tired before shooting free throws or attach a consequence to a missed free throw (running), but these approaches are ineffective in terms of helping you make a free throw in the game because neither approach attacks the true issue.  Players may miss because they are fatigued, but is the miss because they are too tired to shoot the free throw correctly or because the fatigue affects their approach to the free throw?

Mental Approach: Players who are good shooters embrace free throws; players who are poor shooters or struggle fear free throws.  Players tend to concentrate on the wrong thought when they shoot a free throw: “I hope I don’t miss.”  You have to learn to embrace your chance to add to the score (without having a defender in your grill!)

Physical Approach: You should have a routine when you go to the line.  A ‘routine’ is a positive physical approach, which can enhance your free throw performance.  Some spin the ball, some take a few dribbles, that girl from Grace does some crazy leg shake thing.  The routine is meant to make your actions consistent.  Have you ever seen a player stare at the basket too long?  Or freeze in the middle of their shooting rhythm?  Or start their shot from the left side of their body or bend their knees to different depths each time?  

To shoot a high percentage at the free throw line, you need to eliminate things that can go wrong. Find a routine and stick with it.  Some of you have already formed a routine.  And you need to remember that the last action of your routine, the last dribble or spinning the ball (like Olivia does) should be with your shooting hand so your shooting hand stays on the same side of your body.  Then bring your off-hand to the ball, rather than bringing your shooting hand to the ball across your body.  Also try and take a deep breath through your nose to relax and slow your heart rate.  By correcting these minor physical mistakes, you can eliminate many of the things that can go wrong with your shot, which gives you a better chance to make the shot.

 

One more important thing to remember about shooting free throws.  You need to be able to direct your  attention appropriately.  In games, free throws often occur after an emotional experience – hard foul, a missed shot, etc.  As players approach the free throw line, they need their attention focused properly.  If you think about the missed shot, the hard foul, the next play, the last time you missed a free throw or anything else, it contributes to sub-optimal shooting performance.  Coaches, parents and players often make the situation worse by yelling at the player to bend her knees or focus or follow-through, so her attention shifts from her target to her knees or her follow-through.  Although well intended, she ends up trying to think her way through her shot rather than allowing her body to work.

 

To improve your shooting, you need to quiet your mind.  One way is to create a positive trigger word and concentrate on the word.  The goal is to stop the internal dialogue and focus your concentration on the target and allowing your body to move without over-thinking the process.

Too much thinking about the technique gets in the way of perfect execution.  Quiet your mind and allow your technique to take over.  At our last practice, Olivia hit five free throws in a row…WITH HER EYES CLOSED!!!  She was focused on repeating her routine and technique.  

 

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