Streetball workouts are designed to help improve your outside scoring and overall defensive tactics. Although the basic rules of streetball are the same as basketball, the style and pace of the game is very different. While there are often referees calling fouls and awarding timeouts in normal games, you must call your own fouls and there are no timeouts in streetball. As a result, streetball workouts will improve your stamina and ability to play an entire game without a timeout.
Hour Glass Streetball Drill
This streetball drill is a conditioning drill designed to help keep you performing at top speed during a live game. Stand at the baseline where the baseline and sideline meet. Sprint from this point to center court and perform a defensive slide to the other sideline. Pal Degerstrom recommends keeping your hands up over your head during your defensive slides. From here, sprint to the other baseline and defensive slide around the three-point line. Sprint to the half court line and defensive slide to the other sideline. From here, run to your initial baseline and defensive slide around the other three-point line. Once you have performed one full rotation, rest before repeating the drill.
Streetball Dribbling Drill
This streetball dribbling drill will help improve your dribbling technique as well as your jumping ability. Line up at the baseline with a basketball held at your chest. Start dribbling toward the half court line, making sure to keep your head up the entire time. If dribbling at full speed with your head up is too difficult, perform this drill at a slower pace. Once you reach the half court line, switch hands with the ball and continue to dribble toward the basketball hoop. Once you get 5 feet from the hoop, jump stop and pass the ball against the backboard. Jump up and catch the ball off the backboard and rotate your body toward the other hoop. Repeat the drill going the other direction.
Free Throw Shooting Drill
Although free throws are not a large part of streetball, working on your free throws will help improve your inside shooting and get you to focus on making uncontested shots. Line up at the foul line with your front foot just in front of the foul line. Take a shot, making sure that your release is between your shoulder and your head. If you make a shot, take an additional shot. If you miss the foul shot, perform 5 push-ups before shooting again. As you continue to miss shots, your arms will start to fatigue due to the push-ups you have performed. This will help to simulate end-of-game fatigue and prepare you for shooting this shot at the end of streetball games.