Receive the ball. Roll it. Dribble twice. Roll it again. Shoot.
That is Springfield College women’s basketball player Natalie Lucas’ set pattern of shooting free throws. To most, routine is a part of everyday life, getting into a rhythm of how certain days are going to go and what to do. In the world of sports, creating these habits is just as important, allowing for athletes to get into a familiar mindset and feel comfortable from low-stress practices to high-stress championship games. However, in basketball, routine is cemented into every player’s game, becoming a subconscious part of their signature style and play.
The free throw routine is unique to each individual player, yet critical to feeling confident when at the charity stripe. Finding a habitual sequence of movements can be the difference between a game-winning make or a devastating miss. Lucas recognizes the significance of having a consistent foul shot routine and recalls how she originally developed hers.
“It just kind of came naturally,” Lucas said. “It was whatever felt right in the moment. I didn’t want it to be too long, but also I didn’t want it to be too short. I just wanted to take a deep breath and shoot it. My mom taught me to take a deep breath, look at the rim, and shoot it. I have my own routine, but she gave me pointers on what to do and to not overthink it.”
Men’s basketball senior Xoren Livingston also has a set habit in what he does when receiving the ball at the line, attributing his shooting sequence to family as well.
“My dad taught me how to shoot with consistent practice,” Livingston said. “He’s helped me develop my free throws. I line up my feet, take a deep breath, dribble twice, bend my knees, and take the shot.”
Ease of mind when at the line comes from nonstop repetition, which takes time to formulate. For Lucas, her free throw routine wasn’t completely set and natural to her until her freshman season in Blake Arena, displaying the differences players have in finding what is right for them.
“That first year I started to get more comfortable with it,” Lucas said. “I said to myself, ‘I can do this.’ It was just about being positive to myself at the free throw line. Here, I worked on it a lot more than I did in high school.”
In crunch-time minutes, free throws have proven to be the make-or-break moments of teams’ wins or losses at all levels, making routine a necessary facet of the sport. Practicing her shot in both official team practices and individual workouts, Lucas has perfected her individual foul shot.
“Repetition is very important, because if you’re practicing something different, then you’re not going to feel the same flow,” Lucas noted. “So, if one thing is off, like if I miss a spin on the ball, I’m like, ‘Oh, shoot. This might not go in.’ You want to feel like you’ve done this a million times before, and feel like I’ve got this and I can make this shot.”
While the routine may seem easy to perform during early-game scenarios, when the free throws matter most in high-stress situations, falling back on familiarity is crucial to not overthink the moment. Foul shots are strictly mechanical and based on individual technique, but the mental aspect of the shot, depending on the game situation, is arguably more important, as some players view these moments in a calm manner.
“My mentality doesn’t really change,” Livingston said. “It’s the same thing. It’s the same shot. I just have to execute at the end of the day.”
However, this clutch-time outlook weighs heavier and takes a larger toll on other athletes.
“Later in the game, there is definitely a different mental approach,” Lucas explained. “If we really need a free throw, then I feel like it has to go in. However, I try not to do that, I tell myself, ‘This is just another free throw. I got this, I’m gonna make this.” So, my mindset changes and there are a few more nerves, but I use positive talk to make it.”
Despite the many different scenarios where she may need to make a basket for her team, Lucas knows that sinking her free throws won’t be an issue as long as she can:
Receive the ball. Roll it. Dribble twice. Roll it again. Shoot. Swish.