Dean Oliver has been called "the father of basketball analytics" and included free throws (in a game) taken as one of his 'big four' determinants of winning. He believed that analytics improved the ability to describe a game quantitatively.
Virtually anyone and everyone who has played or coached a lot of basketball has experienced the joy or frustration of made and missed free throws deciding important or close games. The "Hack-a-Shaq" philosophy evolved to take advantage of poor free throw shooters. During 'crunch time' coaches want players who can make free throws in the game and with the ball whenever possible. If you want to be out there when it matters, learn to make free throws.
What is the best way to practice free throws? Some advocate for Paul Westhead's approach, the so-called "Guru of Go", former Loyola Marymount coach. This has potential value for more experienced players.
Free throws are about excellence. Steph Curry finished free throw practice by swishing five. Winnecunnett, a school that won five consecutive New Hampshire titles, used to finish each practice requiring each player to make two consecutive free throws.
Free throws create indelible memories. My high school team went ten for ten in the fourth quarter of a sectional championship to send the game into an overtime win. As a kid, I won the free throw contest at Sam Jones' camp, by going first, and making ten, which I reasoned would "ice" the competition. Believe it or not, I once made 144 consecutively (no pressure) while practicing at Harvard's old IAB (Indoor Athletic Building). But I've missed the second end of a one-and-one to lose a game and made free throws to win games. But, no matter how you practice, reps matter.
Here are my core free throw beliefs, which doesn't make them correct.
- Aline yourself using "the nail" which is driven into the center of the free throw line in every regulation court.
- Do NOT step up to the line until you have the ball from the official. I've seen too many players "freeze" at the line waiting for the ball.
- For games, have a defined "pre-shot routine", which should finish with breathing out before shooting (so you are not breathing during the shot). I don't like "ball spinning" during the routine.
- Block out all extraneous thoughts except shooting your shot and the "feel" of your successful shot. Never think about the implications of making or missing the shot.
- Have a specific target, the center of the rim or (back in the day), the center of the four bolts that attached the rim to the backboard. IIRC, this was described in John McPhee's "A Sense of Where You Are" about Bill Bradley.
- During practice, add pressure. During solo practice, run between sets of three, or after making three, sprint dribble back to the free throw line and back for a layup (alternate right and left handed layups).
- Add maximum pressure. Practice with a friend and allow them to harass you verbally and distract you physically during free throws.
- Before finishing, practice strategic missing (for the situation where your team needs two or three points and you only have one shot left).
- Increase the degree of difficulty by only counting 'swishes' when you practice.
- Free throws define the thrill of victory and the agony of defeat.