Handles + Conditioning Program

KP Sports Performance

Basketball

Coach

Coach Kyle Paraggua

DEVELOP ELITE HANDLES + GET INTO BASKETBALL SHAPE FAST!

The ultimate ball-handling and conditioning program for hoopers who want results.

Are you a basketball player who wants… ✅ Ankle-breaking handles that create space against any defender? ✅ NBA-level conditioning so you can dominate late in games? ✅ A basketball-specific plan you can do anytime, anywhere—no excuses?

If that’s you, this program is BUILT for you.

Handles + Conditioning is a 4-week progressive system designed by NBA trainer and performance coach Kyle Paraggua. You’ll sharpen your handles, build elite-level conditioning, and develop the confidence to take over games—all with minimal space and equipment.

Here’s what you get: 🏀 Structured ball-handling workouts to improve control, speed, and creativity. 🏀 Conditioning sessions built for real basketball performance (not just running lines). 🏀 Easy-to-follow video demos so you know exactly what to do.

This program takes out the guesswork and gives you a proven plan to get faster, sharper, and more explosive with the ball in your hands.

Whether you’re hooping in the driveway, the gym, or on the court, you’ll feel your handles tighten up and your conditioning skyrocket in just 4 weeks.

🔥 It’s time to LEVEL UP. LET’S GO BABY!

$29

Get Handles + Conditioning Program

DRIBBLE THE BALL WITH CONFIDENCE

Get tighter handles and dribble the ball effectively in small spaces. We have 30+ dribbling drills paired with guided conditioning circuits, which will improve your ball handling and conditioning with minimal space.

GET INTO BASKETBALL SHAPE FAST

Build basketball endurance for full-court as well as overall conditioning. Master hand-eye coordination, footwoork, quickness, and ball-handling. Stop wasting time doing random drills and start following a system that allows you to progressively improve week after week. No more guesswork, just results.

BECOME A TRUE POINT GUARD

Learn to handle the ball under pressure. Dribble around double-teams. Make great decisions on the fly. Whether you want to make the team or become that reliable starting point guard, we've got you!

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Basketball

Recommended

Open Space

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

HC - Handle Warmup Intro

1 x 1

HC - Warmup: Reverse Lunge Rotation

1 x 10

HC - Warmup: Lateral Lunge Press

1 x 10

HC - Warmup: Dynamic Spiderman Lunge

1 x 10

HC - Warmup: Split Stance ATW

1 x 10

HC - Warmup: Dynamic Hip Turn

1 x 10

HC - Stationary Pound Dribbles

3 x 30

HC - Low Rapid Dribble

3 x 30

HC - V-Dribbles

3 x 30

HC - Between The Legs

3 x 30

HC - In Out Crossover

3 x 30

HC - Scissor BTL

3 x 30

HC - 1-2 Drag Dribble

3 x 30

HC - Double Crossover Pivot Dribble

3 x 30

Monday

Week 1 Day 2

HC - Handle Warmup Intro

1 x 1

HC - Warmup: Dynamic Spiderman Lunge

1 x 10

HC - Warmup: Reverse Lunge Rotation

1 x 10

HC - Warmup: Lateral Lunge Press

1 x 10

HC - Warmup: Dynamic Hip Turn

1 x 10

HC - Warmup: Split Stance ATW

1 x 10

HC - Jab Step Pound

3 x 30

HC - Jab Step Pound In Out

3 x 30

HC - Jab Step Pound Double Cross

3 x 30

HC - Jab Step Double Cross Through

3 x 30

HC - Ball Manipulation Pocket

3 x 30

HC - Ball Manipulation Through

3 x 30

HC - Ball Manipulation Behind

3 x 30

HC - Pound In Out Lateral Shift

3 x 30

Wednesday

Week 1 Day 4

HC - Handle Warmup Intro

1 x 1

HC - Warmup: Reverse Lunge Rotation

1 x 10

HC - Warmup: Lateral Lunge Press

1 x 10

HC - Warmup: Dynamic Spiderman Lunge

1 x 10

HC - Warmup: Dynamic Hip Turn

1 x 10

HC - Warmup: Split Stance ATW

1 x 10

HC - Tennis Ball Toss

3 x 30

HC - Tennis Ball Bounce

3 x 30

HC - Tennis Ball Toss Cross

3 x 30

HC - Tennis Ball Through

3 x 30

HC - Pound Lateral Line In-Out

3 x 30

HC - Pound Push Cross Euro Step

3 x 30

HC - Pump Jab Between

3 x 30

HC - Pound Delay Between

3 x 30

Thursday

Week 1 Day 5

HC - Handle Warmup Intro

1 x 1

HC - Warmup: Split Stance ATW

1 x 10

HC - Warmup: Dynamic Hip Turn

1 x 10

HC - Warmup: Dynamic Spiderman Lunge

1 x 10

HC - Warmup: Lateral Lunge Press

1 x 10

HC - Warmup: Reverse Lunge Rotation

1 x 10

HC - Pound Delay Cross

3 x 30

HC - Pound Dribble Between x2

3 x 30

HC - Pound Between Cross

3 x 30

HC - Pound BTB x2

3 x 30

HC - Scissor Step Between Push

3 x 30

HC - 1-2 Between Drag

3 x 30

HC - 1-2 Snatch Hesi Cross

3 x 30

Coach

More from KP Sports Performance

Coach Kyle Paraggua

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.

DEVELOP ELITE HANDLES + GET INTO SHAPE FAST!

Develop elite handles and get into basketball shape fast! This easy-to-implement system combines ball handling and conditioning to boost your court skills and stamina.

Get Handles + Conditioning Program

FAQs

How long is this program and how many training days?

This program is 4 weeks long and it includes 4 training days.

What equipment do I need for this program?

You need a basketball, a couple cones, and a tennis ball.

Do I need a lot of space to do this program?

No you don't need a big space. You can do this at home, in your garage, or a small open area where you can dribble a ball.

The Proof

Adam B.

Basketball

Verified Athlete

"I always struggled with losing the ball when pressured. After just a couple weeks of this program, my handle feels way tighter and I can dribble without looking down. My coach noticed it right away, and I’m way more confident bringing the ball up the court."

Joe E.

Basketball

Verified Athlete

"Before starting this, I would get tired fast in games. Now I can play the whole game without gassing out, and my handles are quicker too. The extra work is paying off! My crossover feels smoother, and I can actually create space instead of getting stuck."