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 elite hoopers

Handles + Conditioning is the ultimate online basketball training program that helps you LEVEL UP your ball-handing skills and conditioning FAST with minimal space.

Are you a basketball player that wants

… to develop ankle-breaking handles and NBA-level conditioning? … a basketball-specific training plan that you can do anywhere, anytime? … simple, effective coaching that takes out all the guesswork and helps you quickly get ELITE results?

Then, this program is just for you!

Created by NBA trainer and performance coach, Kyle Paraggua, our progressive system will help you master the fundamentals, keeping you strong on and off the court.

You’ll get a basketball conditioning plan with easy-to-follow video demonstrations – everything is ready for you to perform your best.

With your 4-week program, watch your ball-handling skills soar as you get in basketball shape. It couldn’t be simpler!

LET’S GO BABY!

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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.
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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.
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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
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

HC - Handle Warmup Intro

1 x 1

B1

HC - Warmup: Reverse Lunge Rotation

1 x 10

B2

HC - Warmup: Lateral Lunge Press

1 x 10

B3

HC - Warmup: Dynamic Spiderman Lunge

1 x 10

B4

HC - Warmup: Split Stance ATW

1 x 10

B5

HC - Warmup: Dynamic Hip Turn

1 x 10

C1

HC - Stationary Pound Dribbles

3 x 30

C2

HC - Low Rapid Dribble

3 x 30

C3

HC - V-Dribbles

3 x 30

C4

HC - Between The Legs

3 x 30

D1

HC - In Out Crossover

3 x 30

D2

HC - Scissor BTL

3 x 30

D3

HC - 1-2 Drag Dribble

3 x 30

D4

HC - Double Crossover Pivot Dribble

3 x 30

Monday
Week 1 Day 2

A

HC - Handle Warmup Intro

1 x 1

B1

HC - Warmup: Dynamic Spiderman Lunge

1 x 10

B2

HC - Warmup: Reverse Lunge Rotation

1 x 10

B3

HC - Warmup: Lateral Lunge Press

1 x 10

B4

HC - Warmup: Dynamic Hip Turn

1 x 10

B5

HC - Warmup: Split Stance ATW

1 x 10

C1

HC - Jab Step Pound

3 x 30

C2

HC - Jab Step Pound In Out

3 x 30

C3

HC - Jab Step Pound Double Cross

3 x 30

C4

HC - Jab Step Double Cross Through

3 x 30

D1

HC - Ball Manipulation Pocket

3 x 30

D2

HC - Ball Manipulation Through

3 x 30

D3

HC - Ball Manipulation Behind

3 x 30

D4

HC - Pound In Out Lateral Shift

3 x 30

Wednesday
Week 1 Day 4

A

HC - Handle Warmup Intro

1 x 1

B1

HC - Warmup: Reverse Lunge Rotation

1 x 10

B2

HC - Warmup: Lateral Lunge Press

1 x 10

B3

HC - Warmup: Dynamic Spiderman Lunge

1 x 10

B4

HC - Warmup: Dynamic Hip Turn

1 x 10

B5

HC - Warmup: Split Stance ATW

1 x 10

C1

HC - Tennis Ball Toss

3 x 30

C2

HC - Tennis Ball Bounce

3 x 30

C3

HC - Tennis Ball Toss Cross

3 x 30

C4

HC - Tennis Ball Through

3 x 30

D1

HC - Pound Lateral Line In-Out

3 x 30

D2

HC - Pound Push Cross Euro Step

3 x 30

D3

HC - Pump Jab Between

3 x 30

D4

HC - Pound Delay Between

3 x 30

Thursday
Week 1 Day 5

A

HC - Handle Warmup Intro

1 x 1

B1

HC - Warmup: Split Stance ATW

1 x 10

B2

HC - Warmup: Dynamic Hip Turn

1 x 10

B3

HC - Warmup: Dynamic Spiderman Lunge

1 x 10

B4

HC - Warmup: Lateral Lunge Press

1 x 10

B5

HC - Warmup: Reverse Lunge Rotation

1 x 10

C1

HC - Pound Delay Cross

3 x 30

C2

HC - Pound Dribble Between x2

3 x 30

C3

HC - Pound Between Cross

3 x 30

C4

HC - Pound BTB x2

3 x 30

D1

HC - Scissor Step Between Push

3 x 30

D2

HC - 1-2 Between Drag

3 x 30

D3

HC - 1-2 Snatch Hesi Cross

3 x 30

Coach
coach-avatar 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.

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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
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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.
Handles + Conditioning Program