Shoot Like The Pros
- Blog:
We recently became aware of a phenomenal book on shooting - probably the best and most complete work on this subject ever written.
"Shoot Like The Pros:The Road to a Successful Shooting Technique", By Adam Filippi with Foreword by Jerry West, is the complete shooter's guide all coaches would like to have in their libraries and players should dream of having the shooting skills demonstrated.
Phil Jackson calls this "The best book on this topic that I have ever read."
Despite being basketball's most important fundamental skill, shooting technique is perhaps the game's least-taught fundamental. Los Angeles Lakers director of international scouting Adam Filippi addresses this deficiency, drawing on years of experience as a player, scout, and skills coach in Shoot Like the Pros: The Road to a Successful Shooting Technique, perhaps the most comprehensive analysis of shooting mechanics ever published.
Filippi covers shooting mechanics, the mental aspects of shooting, free throws, game situations, strength and conditioning, teaching methods, and workout drills for advanced levels. Shoot Like the Pros also features dozens of instructional photographs, diagrams, and tips from many of the top shooters ever to play the game.
Chapter 3 of Filippi's book deals with just free throw shooting, and since that's what NBSA is all about, we got permission from the author and publisher to print this chapter in its entirety, exclusively here for NBSA readers.
About the Author:
Adam Filippi is the Director of International Scouting for the World Champion Los Angeles Lakers. Before joining the Lakers in 2001, he was the youngest scout in the NBA with the New Jersey Nets in 1999, then founded and ran Global Vision, an international scouting service that consulted with 10 NBA teams and various European clubs. As a player development coach, Adam has worked with over 100 NBA and overseas professional players. A Certified Personal Trainer and Performance Enhancement Specialist by the National Academy of Sports Medicine, he conducts individual training sessions, mini camps and clinics to teach fundamental basketball skills to players of all ages and levels.
For ordering and more information about this book, go to:
Shoot Like The Pros, by Adam Filippi
Chapter 3, “The Free Throw,” Pages 45-53
Why did I decide to dedicate an entire section to free throw shooting? Because I consider the free throw the mother of all shots—both the ultimate mechanical shot and the ultimate mental shot.
Everything we have addressed so far in the shooting mechanics and the mental side sections can be put together at the foul line: from feet and hands to rhythm and confidence.
I don’t think coaches, at any level, stress to their players the importance of free throw shooting. I have been a free throw fanatic ever since I was a young player. Making a big deal about free throws makes players realize how important they are to the game not only because better free throw shooting leads to improvements in a player’s shooting technique, but also because free throws often decide a game’s outcome!
No matter how advanced a player or shooter you are, when you are struggling with your shot or in a so-called shooting slump, you should go back and review your basic mechanics and checkpoints. There is no better place to do this than the free throw line because it allows you to relax, focus, analyze, correct, and regain your normal shooting confidence from an appropriate range. Afterward, you will progress into your game shots and long-range shots.
You must incorporate free throw shooting in every practice or individual workout. Many teams and players just shoot free throws at the end of practice or during a water break. This is not enough and not gamelike. You must shoot several free throw sets (two shots at a time) during the actual practice to re-create game fatigue and stress. Shooting two free throws is also a great way to catch your breath between drills, without stopping, during an individual training session. Coaches must make each player accountable.
A UNIQUE SITUATION
Free throw shooting is a big part of the game of basketball, but it is a different shot because its setting occurs in a unique situation. It’s a different, special, unusual, but ideal situation to be able to make an uncontested shot with enough time to prepare for it—no defender, no running, no cutting, no catching, no hurry… and no excuses! You can use all of these positive factors to work in your favor or let them work against you. It all depends on your level of confidence…or anxiety.
What I like about free throw shooting is that a free throw is a fair shot: everyone is the same at the foul line. It doesn’t matter how tall, strong, big, old, or talented you are. Whether male or female, amateur or pro, no one has an advantage over another, and the shot’s outcome depends only on you.
Why is the Free Throw Such a Complicated Shot?
The free throw really is not complicated, but many players allow themselves to believe that it is a difficult shot, thus letting an advantageous setting work against them.
The foul shot setting is different from any game situation, where your shooting relies more on instincts because you have to catch and shoot as quickly as possible. There is very little thinking involved: you’re open, you shoot! In fact, there have been many examples of successful perimeter shooters who were just mediocre foul shooters.
At the free throw line you have a large amount of time between the whistle blow and the actual release of the shot. Throw in a timeout perhaps, especially at the end of a game, and by this time your thoughts might have gotten the best of you and the amount of pressure could have doubled in your mind. This anxiety and over-thinking is what you want to avoid. The only way to do so is by eliminating negative thoughts and distractions and believing in the hours of practice you have put in to develop your good shooting form, confident attitude, and automatic free throw routine.
Making Every Free Throw
It’s impossible to make every shot in basketball. There are just too many variables and factors. Confident shooters should believe that they can, but it is impossible.
Crazy or not, when it comes to free throw shooting, I believe that a player who has mastered good mechanics and has developed great concentration and confidence through constant practice can make nearly every shot. Maybe not if you are shooting 1,000 shots at once, but if you have two shots at a time, I believe that you can reach near perfection.
Confidence Might Develop From a Successful Experience
My biggest basketball nightmare as a kid was having to shoot two free throws to win the game. I was terrified at the idea of my teammates and all of the parents blaming me for the team losing. My thoughts were more along the lines of, “I don’t want the team to lose because of me,” than, “I want to win a game for us.” Funny how when I was 17 years old this scenario presented itself. With my team down by one point with only a few seconds left, I drew a foul and had two free throws. I was nervous, but on the other hand knew I was a pretty good foul shooter. I made both and we won. The relief was huge, not only for winning that particular game and not taking any blame, but also I just felt I got it out of my system. After that, I become much more confident from the free throw line, eager to try to put myself in that same situation again.
Shooting Tip
“The free throw is a mental shot for most players. The 90-percent foul shooters put no pressure on themselves; it’s just automatic routine. The poor ones feel all eyes on them and over think, worried about the outcome of the shot.”—Glen Rice
FIVE REASONS TO PRACTICE YOUR FREE THROWS
1. Best Place to Learn Your Mechanics and Practice Them. Free throw shooting is the best setting and the proper distance to practice your form, to learn to analyze your own shot, and to make mechanical adjustments. You don’t have a defender to disrupt your motion and you have time to prepare for the execution.
2. Develops Confidence. The free throw line is where shooting confidence develops. Repetitive foul shooting will instill muscle memory and make your shot automatic. You will master a routine where every time you walk up to the free throw line, you will be so confident that you will expect to make every shot. This confidence will transfer to your jump shooting and to the rest of your game, as you will even be more aggressive driving to the basket. You will want to draw fouls, knowing that you will score the two foul shots.
3. Free Throws Win Games. When a game is lost by three points or less I always look at the free throws missed. Let’s say your team shot 70 percent at the foul line, your opponents shot 85 percent, and you lost by just two points…what do you think? It’s amazing how a team can outplay an opponent, but still lose the game because of a superficial approach at the foul line. Free throws make up about 25 percent of the total points in an average basketball game. Do you dedicate 25 percent of your practice or workout to shooting foul shots? Probably not. If you cannot find the time for more free throw shooting during your usual team practice, you must find some quality time to do so before or after.
4. A Good Free Throw Shooter Will Get Quality Playing Time. Being a good free throw shooter will get you more minutes on the floor and permit you to be on the court at the end of big games. If you are a poor foul shooter you will probably be on the bench at the end of games; and if you are on the court, your teammates will be reluctant to pass you the ball just in case you do get fouled.
5. You Can Capitalize At the Free Throw Line. You have the opportunity to score more points at the line. Even on a bad shooting night, you can still help your team win by simply hitting your free throws. Also, scoring two free throws early in a game will help you find your groove without having to rush shots. Good one-on-one scorers will drive a lot, draw contact, get fouled, and often find themselves at the free throw line. If they are not high percentage free throw shooters, they become liabilities for their teams.
DEVELOPING A ROUTINE
Constant repetition at the free throw line will lead to developing a routine. Adopting a free throw routine that proves to work for you can help you relax and will enhance your concentration, confidence, and automatism of the motion—all keys to making a higher percentage of shots.
Your routine should always be exactly the same and not rushed. The entire ritual and motion should be so automatic that you are relying more on muscle memory than actually thinking about the shot.
The routine will make you focus on each of its steps rather than the outcome of the shot and the score of the game. In addition, it takes your eyes off the target for a moment, alleviating much of the pressure in your mind. You should never stare at the rim too long to try to focus better. That doesn’t work and may actually make you more nervous. Focus on the routine’s steps to relax while picturing a perfect shot, with the ball right above the goal about to swish through the net, in your mind.
All great free throw shooters have their own rituals at the foul line. All routines are different as they are personal, so don’t try to imitate somebody else’s. Find what works for you. Whether it’s one dribble or three, two big breaths, a mechanical reminder (like “elbow in”), or a special word you say to yourself, develop your routine. Nothing fancy, flashy, or overly creative. Keep it simple, consistent, and efficient, and make sure it makes you feel as comfortable and confident as possible when you step to the line. You have 10 seconds to prepare your feet and hands, focus, aim, and release the ball. Take your time, you are in no hurry. Your routine should take six to eight seconds for its execution.
Let your routine guide you through each free throw. Automatic motion every time!
Recommended Guidelines and Checkpoints for Your Routine
Simple, consistent, efficient, and automatic—that’s what you are looking for! While you must develop your own personal free throw routine, you should follow certain guidelines. These are the main checkpoints I recommend.
• Position your shooting toe so it is aligned with the middle of the basket (most hardwood floors have a nail exactly in the middle of the foul line). Your back foot’s toe is even with the instep of your lead foot. Position yourself with 10 toes pointing to the basket, feet shoulder width apart. Find good balance. Locate the rim and double-check your alignment with the basket, as it will determine your shot line.
• Flex your knees, hips, and ankles right away; take one to three dribbles; and. Most players take their dribbles before they bend their legs, but I prefer you to be already down, so that you are already “loaded” and the rim level is always the same to your eyes. Do not focus on the rim yet.
• Position the ball in your hands. Knees stay flexed as you feel the ball, adjusting your fingers and grip on it. Look for the inflation valve on the middle of the ball and place your two shooting fingers (index and middle) in the seam right above. Now the valve is in between your shooting fork, so you know the fingers are in the middle of ball. Wrist is cocked and the ball is in your shooting pocket (the strong side of your stomach-chest area below the shoulder).
• Take a deep breath to relax and begin to focus on the rim: visualize the ball dropping straight down the middle of the basket with a perfect swish. Repeat your reinforcement words to yourself. Don’t take your eyes off the rim for the rest of the free throw motion.
• Begin the extension sequence now. Avoid any hesitation from this point on. Raise the ball above your shooting eye (strong side of the forehead area) to your release point, as your legs are also beginning to extend. Use an upward and forward arm extension (ankles give final push at this time), and snap your wrist, thrusting the ball with a confident follow-through. Freeze your follow-through two seconds with your fingers down, with your eyes still on the rim, balancing your body on your toes. You should realize right away just by “feel” if the ball was released properly, so if you have to, you will make a little adjustment on the following shot.
Pointers on Free Throw Shooting
• Shooting toe lined up with the middle of the rim. This determines your shot line.
• Position your shooting fingers (shooting fork) in the seam of the ball and straddle its inflation valve. This will allow a better backspin as you release the ball and ensures that your two shooting fingers are centered in the middle of the ball.
• Don’t rush: you have 10 seconds.
• Don’t break your rhythm. Everything goes up together from a proper shooting pocket position. Avoid any hesitation and/or hitch.
• Hold your follow-through, while extending your feet.
• Without crossing the line, balance your body on your toes as you hold the follow through. Head, chest, and shoulders should end slightly forward from your initial position. If you fall back on your heels, your shoulders will also fall back, causing negative motion.
• Let your routine guide you through each free throw: automatic motion every time.
• Don’t change your routine every time you miss a free throw.
• Don’t stare at the rim through the entire routine.
• Long is better than short. Short means not confident or is a sign of indecision or tension somewhere. A good follow-through means you are confident!
• Usually you have two free throws. Focus on one shot at a time. Even while practicing, don’t think about making 100 in a row or about the total number or goal you’re trying to reach. One shot at a time!
• Your first shot is the most important mentally. You can always make an adjustment on the second attempt. A missed second shot may give your team an offensive rebound opportunity.
• Readjust your feet after every two free throws if you are shooting a large number of free throws at once.
• You should never miss two free throws in a row. And most of all you should never miss two shots in the same manner. It should be much harder to miss two than to make two in a row.
• Keep it realistic: two shots at a time (but sometimes one free throw and three free throws).
• I do not believe in practicing free throws with your eyes closed. I understand the reason and the goal, but since you don’t shoot blindfolded in real games, why would you train that way?
FREE THROW DRILLS AND GAMES
You can perform these drills/games by yourself, challenging a partner, or in a small group of players.
Swish Drill
This drill forces you to become a total perfectionist at the foul line because you are not only trying to convert the shots, but also wanting them to fall straight down the middle of the basket without hitting either the rim or the backboard. And even though you might not be reaching the drill’s goal initially, you still will be improving your overall free throw mechanics, routine, confidence, and percentage. Each swish (only net) is worth +1 point, each miss counts as -1 (thus setting you back), and each made shot that is not a swish (touches the rim/backboard before falling in) is worth zero points.
Beginners: goal is to reach +5 points.
Advanced: goal is to reach +10 points.
Note: It is possible to shoot 100 percent and never reach the goal of the drill!
Plus/Minus Games
This game forces you to compete against yourself. Each time you score a basket you get one point, but each time you miss a basket you lose one point. Play games up to +10 or +20 points, depending on your level.
Beginner Level: +1 point each made shot, -1 point each missed shot.
Intermediate Level: +1 point each made shot, -2 points each missed shot.
Advanced Level: +1 point each made shot, -3 points each missed shot.
Pro Level: +1 point each made shot, -5 points each missed shot.
Note: You can perform this drill from any spot on the floor. You can stay in one spot throughout the game or you can change spots on each shot. Use your creativity, just make sure they are your game spots within your shooting range.
Challenging a Partner
Competing with a partner can raise the level of the workout and can help you avoid boredom. Some days you might have to push a friend; other days your friend will be the one to carry you if you’re fatigued. You can work on a “mutual goal,” which helps build teamwork. For example, together you must score at least 18 out of 20 shots or you can challenge each other in competitive games, shooting 10, 20, 30, or 50 shots each. Whoever scores the most baskets out of the number of attempts wins. If you end in a tie, continue until somebody misses; this will increase the level of pressure on each shot. However you play, focus mainly on sets of two shots at a time each. You should also play occasional games with sets of three shots each (as if you were fouled on a three-point shot), and also one shot each (as if it was a technical foul or a “and one” shot after being fouled on a made basket). Variations are welcome as long as you keep the challenge games realistic and competitive.
Tall Players: Find Your Rhythm!
Tall players are usually strong enough not to need much leg power for their shots. Having longer limbs, big players need to control excess motion. But without any knee bending it’s hard to find proper rhythm in free throw shooting. In fact, most centers’ flaws at the foul line have to do with their stiffness and choppy rhythm. Just a little knee flexion can help generate proper rhythm into the shot. While striving for economy of motion is correct, giving up shooting rhythm will hurt your free throw technique.