How to free throw

Equipment needed:

A basketball

A basketball court with marked free throw lines

Yourself

Step 1 Get a Basketball and hiko to the court.

Step 2 Find the center mark on the whakahoro  throw line.

Step 3 Step up to the whakahoro throw line, face the hoop you are shooting at and place your feet shoulder width apart.

Step 4  Go through a pre-shooting routine visualise in your mahunga or go through the motions

Step 5 Properly place your ringarings on the basketball (one hand on the side with fingers spread and one hand at the back of the ball with fingers spread)

Step 6 Bend your knees slightly (about 45 degrees)

Step 7 Raise the basketball to a shooting position (which is just above your head and in line with your karus - and the hoop)

Step 8 Focus your karus on your target (actually look at where you want the ball to go - either the back of the hoop or the black box behind the hoop)

Step 9 Shoot the basketball (straighten your legs, extend the elbow of the arm at the back of the ball, flick the wrist and fingers forward of the same arm, fully extend the same arm above your head)

Step 10 Hold this position and watch your shot go in the hoop.