Step-by-step: Free throws with Sophie Sene
While every sport has aspects to its game that are repeatable processes, possibly the most common and repeated process of them all is free throws. For example, in the 2025-26 NBA season, teams are taking, on average, 24 free-throw attempts per game. In general, these are often the shots with the highest probability to go in, making them an extremely important aspect to a team’s success. To learn more about the processes players take in their free-throw routines, I met with Sophie Sene on the Utah State University Women’s Basketball team to learn about her process.
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Sene, who plays forward and center for the Aggies, currently has an 85.3% free-throw percentage while averaging two attempts per game. Sene currently leads the Aggies in free-throw percentage among those who have attempted 15 or more free throws on the season.
To preface this, I would consider myself an average athletic male, but I was unfortunately cut from the seventh-grade basketball team, so it’s safe to say basketball isn’t my strength. With that being said, I do play basketball at the gym with my friends fairly regularly, so I do have at least a fair understanding of how everything works.
“Basically, I walk up to the line and make sure I’m square to the rim, take a deep breath, spin the ball, take two dribbles and shoot,” Sene said.
I figured that seemed simple enough, so I gave it a try. I approached the line, lined myself up with the rim, took a deep breath, gave the ball a quick spin and two dribbles, and then I took my shot. I suppose I may have been a little too focused on the routine and not the shot itself, because upon leaving my hand, it was clear the ball was not making it to the rim. An airball at the free-throw line is likely the biggest fear of every basketball player, but after a few laughs, I tried again.
I asked Sene if she had any specific place on the ball she liked to put her hand, such as a certain seam or panel. She explained she liked to make sure her hand was squarely underneath the ball, not off to the side or on the back. She also advised I use my legs more to help get some power on my shot.
After these adjustments, I then went through my routine again. Line up, deep breath, spin, two dribbles and shoot. While my second attempt was an improvement — I at least hit the rim this time — I still missed my shot.
I once again followed the steps of Sene’s routine, and at last, the ball found its way through the rim. Unfortunately, my 33% free-throw percentage is not going to have any college scouts recruiting me to their programs, but at least I proved I could make a free throw.
While the routine seems simple, each player’s individual process is essential to their success. While I was simply shooting around a gym, most players are faced with loud crowds, exhaustion and pressure to perform, all adding to the stress and difficulty of their free throws.
Despite my new free-throw routine, if put in a position with the game at risk, you’d probably want someone other than me at the line.