The Psychology of the Free Throw: Performing Under Pressure and Letting Go

When the spotlight feels too bright, what do you tell yourself?

Concentration or over-thinking?

It’s Final Four weekend(!!!), and while the country is locked in on the madness, I’ve been thinking about pressure—how it builds, how it shows up, and how sometimes, life feels a lot like standing at the free throw line.

I only had the chance to take 19 free throws in my college career. I made 11 of them. That’s 57.9%—well below average. For those who aren’t into basketball stats, the women’s NCAA average is about 70%. Even if I had played more and attempted more shots, I would bet that percentage would have dropped even lower. In high school, I hovered around 68%. In the grand scheme, I could’ve been worse, but I still feel my stomach drop when I think about stepping up to the “charity stripe."

All those feelings came rushing back while watching the Alabama vs. Maryland NCAA Tournament game this year. Alabama’s Sarah Ashlee Barker was fouled at the three-point line with 0.7 seconds left in the first overtime. Her team was down by three. She needed to make all three foul shots to send her team to a second overtime. She had this look on her face that was stone-cold—like it was just another day at practice. She made all three shots. Meanwhile, I think my heart rate was higher than hers, and I was watching from bed.

I was talking to my therapist yesterday and something clicked. I love “saving the day”—being the one who shows up big, goes above and beyond, makes things better for the people I care about. And yes, I genuinely love helping my friends and family feel seen and supported. But if I’m honest with myself, some of that comes from a desire for recognition. For praise.

But when the pressure to perform gets too high? I crack. I unravel. If I fail, I feel like I’ve let everyone down. And that spirals quickly into disappointment, shame, and a frustrating inability to just move on to the next task—or in basketball terms, the next play. I ruminate. And the anticipation of that spiral is often what stresses me out the most.

If you put me in a gym without any pressure or spotlight? The muscle memory and skill were ingrained enough that I could make at least 8 out of 10 free throws. You’d think I’d be excited to get fouled—an easy chance at points. Instead, I avoided it at all costs. It changed the way I played.

I dove into the research behind what happens psychologically in those high-pressure moments. Whether it’s a free throw, a penalty kick, or a game-winning serve, the athletes who thrive under pressure often lean on traits like mental toughness and self-efficacy. And they use tools: pre-shot routines, visualization, positive self-talk. The goal is to reclaim control in moments that feel out of your control.

You could compare the free throw to any sport:

A golfer lining up for a tournament-winning putt.

A tennis player serving on match point.

A soccer player stepping up to take the game-winning penalty kick.

And the same goes for life.

How do we perform when the pressure is on? How do we stay grounded when the moment feels bigger than us? For me, the answer has been a mix of preparation, self-awareness, and self-compassion. Knowing that I tend to freeze in high-pressure situations helps me approach them differently. Recognizing that my worth isn’t tied to one moment or performance gives me the freedom to play, work, and live with more ease.

And that “save the day” mentality? It’s not always about making the clutch shot or delivering the perfect result. Sometimes, it’s about stepping back, releasing the weight of the moment, and trusting that you’re enough—whether you make the shot or not.