 LAB: BASKETBALL FREE THROW
TECHNIQUE CHECKLIST
(written for right hander)
Performer's Name ________________________ Age _____
Shoot a free throw, while someone observes you from the front, side and back. The observer will look at one item from the checklist at a time and record a yes or no. Did you get "yes" for all the questions? If not, shoot again, trying to correct your errors. (Younger children can shoot a bean bag or small ball into a trash can.) Video tape the shooter and have him use this checklist on himself.
Free Throw described:
Place the right foot slightly in front of the left foot. Hold the ball with both hands in front of the chin. Keep the back straight and the knees in a slightly bent position. The wrist, elbow and shoulder should be in the same vertical plane pointing to the basket. Simultaneously, straighten the knees and extend the arms forward and upward pushing the ball toward the basket. Release the ball with a slight snap of the wrist and fingers. The ball should have a slight backspin if you snap the wrist correctly. The index finger should be pointing to the basket. The eyes should be focused on the hoop at all times.
I. STANCE AND PREPARATION
Feet
A. Is the right foot 6-12 inches ahead of the left foot?
Yes No
B. Are the feet shoulder-width apart?
Yes No
C. Are the feet pointed toward the basket?
Yes No
D. Are the hips and knees slightly flexed?
Yes No
Hands
E. Is the ball close to the body near the shoulder or face?
Yes No
F. Is the non-shooting hand on the side of the ball?
Yes No
G. Is the shooting hand in the middle of the ball on the back?
Yes No
H. Are the shoulder, elbow and wrist in a straight vertical line?
Yes No
Eyes
I. Are eyes focused on the middle of the hole (center of the rim)?
Yes No
II. SHOT ACTION
Feet and Legs
A. Are the hips and knees extending during the shot?
Yes No
Hands
B. Is the ball released off the fingertips of the shooting hand?
Yes No
(evidenced by a back spin on ball)
C. Do the shooting hand fingers point to the middle of the basket?
Yes No
D. Do the wrist, elbow and shoulder remain in a straight vertical line?
Yes No
III. ANGLE OF SHOT ENTERING HOOP
A. Does the ball enter the hoop at approximately a 45 degree angle?
Yes No
(a minimum angle of entry for a free throw is 31.5 degrees.)
Nerf Ball age 4-6, Junior size ball age 7-9, Girl’s size ball age 10-12
Basket Height: 6’ age 5-6, 7’ age 7- 9, 8’ age 10-11, 9’ age 12, 10’ age 13 - up
Helpful phrase to say, "Focus your eyes on the rim hole, that is where you want to ball to go."
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