Any time you're fouled in the act of shooting the basketball, you get two free throws, which are worth one point apiece. Making your free throws （or foul shots） can be the difference between winning and losing a basketball game. Follow these steps from NBA great Tracy Murray to learn how to knock them down from the charity stripe.

當你投籃被對手犯規時，你有兩次罰籃機會。每次罰籃命中得一分。罰籃命中率可能影響到一場比賽的勝負。NBA巨星特雷西莫瑞來教你如何準確罰籃。

Step 1: Setting Up

1. 準備姿勢

Spread your feet the width of your shoulders with one foot slightly in front of the others. It is critical that you are completely balanced and lined up, straight on with the hoop. Keep your shoulders square to the basket. Develop a routine that you will go through before each free throw, therefore creating a solid system for you to follow. Focus on your shooting spot - either the back of the rim or just over the front of the rim.

兩腳張開與肩同寬，一只腳放在另一只腳稍前。身體一樣要站穩，腳對齊罰球線，球對準籃圈，肩部保持與球水平對齊。要養成習慣，在每次罰籃前，先無球溫習一下罰籃動作，這樣，一旦形成系統，你罰球的時候就會得心應手。瞄準要投擲的點—籃框后沿或者前沿。

Step 2: Take Your Best Shot

2. 投籃

You should use your legs to generate all the power for your free throws. Your arms are used to aim the basketball towards the rim. The less power that you use in your arms the more accurate your shot will be. Use your shooting hand to push the basketball, with your opposite hand as a guidance system - this should create an “L” that points straight towards the basket. Release the basketball from your fingertips, allowing them to create backspin on the basketball to provide for a softer shot.

罰籃時，需要腿部發力。胳膊是用來瞄準籃筐的。胳膊用的力越小，籃投得就越準。投籃時，一只手投射，另一只手來調節方向—胳膊要形成一個正對著籃筐的“L”形。用指尖將球送出，讓球后旋，以便讓球柔暢入框。

Step 3: Follow Through

3. 后續動作

Finish your shot by extending your arm as if you are grabbing the rim. Visualize the basketball going through the rim.

球投出后，雙臂伸展，就像要抓住籃圈一樣。眼睛注視著皮球入框。