First step in a free throw is when the ref passes you the ball. At this point you should step back and take a breath, this will slow you down and help you concentrate. You have 10 seconds to shoot so there is no rush. Next, approach the line. You will find a nail, dot, or spot of paint. This shows you where the center of the court is. Line your shoulders up with the dot, to prevent the ball from going to the left or right of the hoop. Next, you should use a routine you've established to get yourself in the zone. Once your set, Bend your knees, focus on the hoop, and keep your elbows tight to your body. Finally, release the ball, but maintain a followthrough position, to help with backspin and arc, to help the ball go through the hoop easier.