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.

当你投篮被对手犯规时，你有两次罚篮机会。每次罚篮命中得一分。罚篮命中率可能影响到一场比赛的胜负。NBA巨星特雷西莫瑞来教你如何准确罚篮。

Step 1: Setting Up

1. 准备姿势

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.

两脚张开与肩同宽，一只脚放在另一只脚稍前。身体一样要站稳，脚对齐罚球线，球对准篮圈，肩部保持与球水平对齐。要养成习惯，在每次罚篮前，先无球温习一下罚篮动作，这样，一旦形成系统，你罚球的时候就会得心应手。瞄准要投掷的点—篮框后沿或者前沿。

Step 2: Take Your Best Shot

2. 投篮

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.

罚篮时，需要腿部发力。胳膊是用来瞄准篮筐的。胳膊用的力越小，篮投得就越准。投篮时，一只手投射，另一只手来调节方向—胳膊要形成一个正对着篮筐的“L”形。用指尖将球送出，让球后旋，以便让球柔畅入框。

Step 3: Follow Through

3. 后续动作

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，双臂伸展，就像要抓住篮圈一样。眼睛注视着皮球入框。