Fast Break - Basketball Speed and Agility
KP Sports Performance
Get ready to take your basketball performance to the next level with our Basketball Speed and Agility Program.
Over the course of 8 weeks, our expertly crafted training regimen will help you boost your speed, agility, and on-court performance. With dedicated sessions 5-6 days a week, you'll see real progress in no time.
But that's not all – we're throwing in a bonus shooting workout to fine-tune your skills and build your confidence on the court. Whether you're a seasoned player or just starting out, this program is designed to help you reach your full potential and dominate the game.
Don't miss out on the chance to elevate your game. Join us today and take your speed and agility to new levels!
Weekly Training Overview: Day 1 - Fast Break Speed Day 2 - Stop on a Dime Day 3 - Basketball Core Series Day 4 - Change of Pace Day 5 - Court Chaos Day 6 - Recovery Flow
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.
Speed kills on the court. Get faster now!
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