[hlnx1]

The free throw is one of the few closed skills in basketball: same distance, no defender, time to prepare. That makes it a good example of how routines can help performance under pressure.

• Consistent pre-shot routines are associated with steadier performance in many closed skills
• Keeping the routine short and repeatable is generally recommended, rather than adding many steps
• Pressure can make players overthink the mechanics; a simple external focus, such as the target, can help
• Practice under mild pressure, for example with consequences, may help routines hold up in games

Read more: the science of choking under pressure and pre-competition anxiety management.

What is your free-throw routine, and has it changed over time?

[hlnx1]

An example of a simple routine: step to the line, same number of dribbles, one breath out, look at the target, shoot. The details matter less than doing the same thing every time, including in practice.

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