Fast Break - Basketball Speed and Agility

KP Sports Performance

Coach
Coach Kyle

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

benefit-image-0
Sprint Faster on the Fast Break
Develop explosive acceleration to get up and down the court quickly!
benefit-image-1
Stop on a Dime Quicker!
Sharpens your ability to halt on the court with lightning speed, giving you the edge to pivot, change direction, and outmaneuver opponents with ease.
benefit-image-2
Control Your Pace and Speed Better!
Improve your first step explosion, quickness, and (re) - acceleration on the court.
benefit-image-3
Improve Your Agility!
Your reaction time on the court can be the deciding factor of the game. Dominate every play with precision and finesse, leaving your opponents scrambling to keep up.
benefit-image-4
Become a Sharpshooter on The Court!
Transform into a sharpshooter on the court with our bonus shooting program. Refine your technique, boost your accuracy, and develop the confidence to sink shots from anywhere on the floor. Elevate your game and become a clutch performer when it matters most.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Basketball Court / Open Space // Agility Cones
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
A. Week 1 Day 1 - Fast Break Speed

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

Sunday
B. Week 1 Day 1 - Shooting Flow

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

Monday
Week 1 Day 2 - Stop on a Dime

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

Tuesday
A. Week 1 Day 3 - Basketball Core Series

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

Tuesday
B. Week 1 Day 3 - Shooting Flow

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

Wednesday
Week 1 Day 4 - Change of Pace

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

Thursday
A. Week 1 Day 5 - Court Chaos Agility

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

Thursday
B. Week 1 Day 5 - Shooting Flow

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

Friday
Week 1 Day 6 - Recovery Flow

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
coach-avatar 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.

closer-image-1
closer-image-2
Elevate Your Speed and Agility on The Court!

Speed kills on the court. Get faster now!

Get Fast Break - Basketball Speed and Agility
closer-image-3
FAQs
How long is the program and how many training days per week?
The program is 8 weeks long with 6 training days. If you're committed, we've included a bonus shooting workout that you can do after the workout to improve your on and off the court game.
Do I need any equipment for this program?
You'll need cones to mark spots on the court but it is not required. There is one training day that requires you to have a resistance band.
Who's the program for?
This program is for all-level hoopers that want to increase their speed and agility on the court.
Fast Break - Basketball Speed and Agility