Fast Break - Basketball Speed and Agility
KP Sports Performance
Basketball Speed & Agility Program
Move Faster. React Quicker. Dominate the Court.
Get ready to take your basketball performance to the next level with the 8-Week Basketball Speed & Agility Program. Designed specifically for hoopers, this program will sharpen your quickness, boost your first step, and build the confidence to blow by defenders and lock up opponents.
Over 8 weeks, you’ll train 5–6 days per week with structured sessions that target speed, change of direction, reaction, and court-specific conditioning. You’ll see real progress in your movement and on-court performance—without the guesswork.
And that’s not all—you’ll also get FREE access to our Shooting Flow Program (4–8 weeks)—a complete system designed to refine your shot mechanics, boost your accuracy, and build the confidence to score from anywhere on the court.
That means while you’re getting faster, quicker, and more explosive, you’ll also be sharpening one of the most important skills in basketball: your shot.
This bonus alone is packed with drills and progressions to:
Smooth out your shooting form
Increase your shooting percentage in games
Add range and consistency under pressure
🚀 Two programs. One plan. Unlimited results.
🏀 Weekly Training Overview
Day 1 – Fast Break Speed → Build acceleration and top-end speed for transition plays.
Day 2 – Stop on a Dime → Master deceleration, balance, and quick changes of direction.
Day 3 – Basketball Core Series → Strengthen your core for stability, balance, and injury prevention.
Day 4 – Change of Pace → Learn how to explode past defenders with deceptive movement.
Day 5 – Court Chaos → Basketball-specific agility and reaction drills to mimic game speed.
Day 6 – Recovery Flow → Active recovery, mobility, and flexibility to keep you fresh.
🔥 Whether you’re chasing a varsity roster spot, a college opportunity, or just want to dominate your rec runs—this program gives you the tools to play quicker, stronger, and smarter.
👉 Join today and take your speed and agility to new levels!
A1
FBP - Split Stance Bent Knee Calf Raise
1 x 10
A2
FBP - Wall Drills: Single Leg Knee Drive
1 x 10
A3
FBP - Wall Drills: Dynamic Single Leg Ankle Hop
1 x 15
B1
FBP - Forward Lunge to High Knees
B2
FBP - Single Leg Rotational RDL High Knee
B3
FBP - Frankenstein
C1
FBP - A March
1 x 1 @ 20
C2
FBP - A Switch
1 x 1 @ 20
C3
FBP - A Skip
1 x 1 @ 20
C4
FBP - B Skip
1 x 1 @ 20
C5
FBP - C Skip
1 x 1 @ 20
D1
FBP - Alternate Bounds
2 x 8
D2
FBP - Straight Leg Bounds
2 x 8
D3
FBP - Speed Bounds
2 x 8
E
FBP - Lateral Start Sprints
2 x 2
F
FBP - Curved Linear Sprint
2 x 2
G
FBP - Serpentine Sprint
2 x 2
H
FBP - Curve Sprint Transition
2 x 2
I
FBP - Hip Turn Shuffle Sprint
2 x 2
A
SF - 3 Spot Form Shooting
3 x 10
B
SF - 5 Spot Mid Pull-up
5 x 5
C
SF - 5 Spot 3-Point Pullup
5 x 5
D
SF - Jab Dribble Mid Pullup
2 x 5
E
SF - Jab Dribble 3-Point Pullup
2 x 5
F
SF - Pump Fake Freethrow Shooting
1 x 10
A1
FBP - 1/2 Kneel Hip Flexor Stretch
1 x 10
A2
FBP - 1/2 Kneel groin Stretch
1 x 10
A3
FBP - Standing Hip Flexion to Lateral Open
1 x 10
B1
FBP - Worlds Greatest Stretch
1 x 10
B2
FBP - Rotational Reverse Lunge
1 x 10
B3
FBP - Lunge Matrix
1 x 9
C1
FBP - Ankle Hop to Drop Split Squat
1 x 10
C2
FBP - RFE Split Drop
1 x 10
C3
FBP - RFE Split Lateral Step
1 x 10
D1
FBP - Lateral Push Step
2 x 6
D2
FBP - Angled Drop Step
2 x 4
E1
FBP - Ball Hi-Low Jab
2 x 5
E2
FBP - Ball Shuffle Fake Throw
2 x 5
F1
FBP - Sprint Deceleration Hip Turn
2 x 3
F2
FBP - Sprint Deceleration Hip Turn Step
2 x 3
G1
FBP - Sprint Hip Turn Slide
2 x 3
G2
FBP - Sprint Lateral Stepover Slide
2 x 3
A1
FBP - Cable/Resistance Band Tall Plank Rotation
2 x 8
A2
FBP - Cable/Resistance Band Tall Plank Row
2 x 8
A3
FBP - Cable/Resistance Band Tall Plank Press
2 x 8
B1
FBP - Cable/Resistance Band Lateral Push Step Twist
2 x 8
B2
FBP - Cable/Resistance Band Jab Twist
2 x 8
B3
FBP - Cable/Resistance Band Pallof Shuffle
2 x 8
A
SF - Single Leg Balance Shooting Drill
2 x 10
B
SF - Single Leg Lateral Bound Shooting Drill
2 x 5
C
SF - Single Leg Double Lateral Bound Shooting Drill
2 x 5
D
SF - Turn Around Catch and Shoot Drill
2 x 5
E
SF - In-Out Between Punch Dribble Mid Pullup
2 x 10
F
SF - In-Out Between Punch Dribble 3-Point Pullup
2 x 10
G
SF - Toss and Catch 3-Point Shooting Drill
2 x 10
A1
FBP - Side Lying T Spine Rotation
1 x 10
A2
FBP - Quadruped T Spine Rotation
1 x 10
A3
FBP - Adductor Rocking Stretch
1 x 10
B1
FBP - Loaded Hybrid Mobility
1 x 1 @ 20
B2
FBP - 180 Lateral Lunge
C1
FBP - Tall Lateral Push Step
1 x 1 @ 20
C2
FBP - Carioca
1 x 1 @ 20
C3
FBP - Lateral Crossover Step
1 x 1 @ 20
D
FBP - Backpedal Hip Turn Sprint
2 x 2
E
FBP - Figure 8 Sprint
2 x 2
F
FBP - Hip Turn Sprint
2 x 2
G
FBP - Lateral Crossover Sprint
2 x 2
H
FBP - L Cut Sprint
2 x 2
I1
FBP - 3 Way Skater Hop
3 x 9
I2
FBP - Double Lateral Skater Hop
3 x 8
I3
FBP - Crossover Bounds
3 x 1
A1
FBP - Modified Yoga Pushup
1 x 8
A2
FBP - Half Kneel Adductor Stretch
1 x 8
A3
FBP - Adductor Stretch T Spine Rotation
1 x 8
B1
FBP - Inch Worms
1 x 1 @ 20
B2
FBP - Lateral Lunge Complex
1 x 9
B3
FBP - Bowler Squats
1 x 1 @ 20
C1
FBP - Rapid Response Lateral Step Split Stop
1 x 6
C2
FBP - Rapid Response Crossovers
1 x 8
C3
FBP - Crossover Level Change
1 x 6
D
FBP - Reactive 2 Cone Shuffle
3 x 5
E
FBP - Reactive 4 Cone Box Drill
3 x 6
F
FBP - Reactive Hip Turn Sprint
3 x 4
G
FBP - Reactive Circle Run
3 x 5
H1
FBP - Lateral Jump Slide
3 x 6
H2
FBP - Single Leg Tuck Lateral Jump
3 x 6
H3
FBP - Multidirectional Broad Jump
3 x 3
A
SF - Quick Between The Leg Pullup
3 x 10
B
SF - Misdirection Through Pullup
2 x 5
C
SF - Lateral Float Punch Dribble Pullup
2 x 5
D
SF - Lateral Float Punch Misdirection Dribble Pullup
2 x 5
E
SF - Toss Reverse Pivot Pullup
2 x 5
F
SF - 1-Dribble Pullup (Top of the arc)
1 x 10
G
SF - Freethrow Shooting
1 x 20
A1
FBP - Supine Double Knee Hug
2 x 8
A2
FBP - Supine Knee Hug
2 x 8
A3
FBP - Supine Crossbody Stretch
2 x 8
A4
FBP - Supine Screwdriver
2 x 8
A5
FBP - Plank to Squat
2 x 8
A6
FBP - Rollover V Sit Stretch
2 x 8
A7
FBP - Single Leg Quad Stretch RDL
2 x 8
Coach Kyle
Coach Kyle is the Owner & Head Strength & Conditioning Coach at KP Strength & Performance. Coach Kyle is known for his detailed and results-driven training and for his complete dedication to his clients as he purposefully sets out to help them feel, look and perform better. Kyle's experience includes working with professional athletes, Olympic-level athletes, and youth athletes and teams.
Take control of your game, unlock your speed and agility, and dominate every time you step on the court.
Get Fast Break - Basketball Speed and Agility
Finn G.
Grade 8 Basketball Player
Verified Athlete"I used to feel a step behind everyone, but after just a few weeks of this program, I’m faster and way more confident handling the ball. Now I’m actually beating defenders off the dribble and getting to the hoop. My coach even said he’s noticed the difference in my speed!"
Ysabel P.
Highschool Basketball Player
Verified Athlete"This program really changed my game. I’ve gotten quicker with my first step, and my defense has improved a lot too. I can stay in front of guys who used to blow past me. Plus, I’m not as tired in the 4th quarter anymore. I feel like a more complete player."
DJ Earl
College Basketball Player
Verified Athlete"At the college level, everyone is fast, so I needed something to give me an edge. The workouts in this program made me more explosive and sharper with my cuts. I feel lighter on my feet, my recovery is better, and my confidence on the court has gone way up."
