KP Sports Performance

Basketball
Coach
Kyle Paraggua

Features
6 sessions per week
Must use App app to view and log training
Program Training

$35
Get Basketball HP - Phase 3
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BECOME QUICKER & SHIFTIER
Develop your change of direction speed and agility so that you can blow by defenders, start and stop on a dime, and react faster to make game-changing plays.
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DEVELOP ON-COURT SPEED
Put in that linear speed work so you can stop playing catch-up and sprint freakishly fast on on the basketball court.
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TRAIN LIKE NBA PROS FOR A FRACTION COST
To be an elite athlete, you need to train like an elite athlete. I'm giving you the exact exercises I've used when training the pros!
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JUMP HIGHER & BE EXPLOSIVE
Maximize your vertical gains and jump explosively on the court. With our plyometric + lower body strength days, you'll be able to dunk higher, get that head-turning rebound, and out-jump the opponent!
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BUILD FULL BODY BASKETBALL STRENGTH
Don't let contact phase you when attacking the basket. Be stronger and more durable to stay off the bench. Get basketball strong
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 7 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 lifeless 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.
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Sample Week
Week 1 of 4-week program
Sunday
A. Phase 3: Week 1 Day 1 - Max Effort Plyometrics + Explosive Lowerbody

A1

BHP - Bent Knee Calf Raise

1 x 8

A2

BHP - Wall Standing Calf Raise

1 x 12

A3

BHP - Reverse Step Up

1 x 8

B1

BHP - World's Greatest Stretch

1 x 8

B2

BHP - Rotational Reverse Lunge

1 x 8

B3

BHP - Lunge Matrix

1 x 5

C1

BHP - Jumping Depth Drop

2 x 5

C2

BHP - Standing Vertical Jump

2 x 5

D1

BHP - Barbell Pinned Iso Squat

3 x 1 @ 20

D2

BHP - Depth Box Jump Over

3 x 5

E

BHP - Depth Single Leg Hurdle Jump

3 x 3

F

Depth Single Leg Lateral-Medial Jumps

3 x 3

G1

BHP - Trapbar Deadlift

3 x 5

G2

BHP - Dumbbell Drop Vertical Jump

3 x 5

G3

BHP - Trapbar Clean Pull

3 x 5

G4

BHP - Band Assisted Vertical Jump

3 x 8

Sunday
B. Phase 3: In The Zone: Elite Scoring System Workout #1

A1

ITZ - Crossover Warmup

1 x 1

A2

ITZ - Between The Legs

1 x 1

A3

ITZ - In & Out

1 x 1

A4

ITZ - Behind The Back

1 x 1

B1

ITZ - Mikan Drill

1 x 10

B2

ITZ - Form Shooting

3 x 10

B3

ITZ - Rhythm Through Pullup

2 x 10

C

ITZ - Crossover Jab

4 x 5

D

ITZ - Behind The Back Shift

4 x 5

E

ITZ - Quarter Spin

4 x 5

F

ITZ - Load Through Hesi Pull Up

2 x 10

G

ITZ - Lateral Float Hesi Pull Up

H

ITZ - Snatch Hesi Pull Up

2 x 10

Monday
A. Phase 3: Week 1 Day 2 - Multidirectional Speed + Dynamic Upper Body

A1

BHP - Adductor T-Spine Rotation

1 x 8

A2

BHP - Half Knee External Rotation

1 x 8

B1

BHP - Lateral Lunge Complex

1 x 5

B2

BHP - Lunge T-Spine Rotation

1 x 8

B3

BHP - Overhead Split Iso Calf Raise

1 x 1 @ 30

C1

BHP - Staggered Line Hop

2 x 10

C2

BHP - Rapid Response: Hip Turn

2 x 10

C3

BHP - Rapid Response: Crossover/Crossunder

2 x 10

D1

BHP - Triangle Hip Turn Shuffle

2 x 5

D2

BHP - Crossover Reverse Pivot Sprint

2 x 2

D3

BHP - Sprint Pivot Curve Run

2 x 2

E

BHP -Depth Single Leg Lateral Hurdle Jump

2 x 4

F1

BHP - Landmine Lateral Shuffle Press

3 x 5

F2

BHP - Banded/Cable Split Switch Row

3 x 6

G1

BHP - Chinup Cluster

3 x 6

G2

BHP - Landmine Push Press

3 x 5

Monday
B. Phase 3: In The Zone: Elite Scoring System Workout #2

A1

ITZ - Crossover Warmup

A2

ITZ - Between The Legs

A3

ITZ - In & Out

A4

ITZ - Behind The Back

B1

ITZ - Mikan Drill

1 x 5

B2

ITZ - Form Shooting

3 x 5

B3

ITZ - Rhythm Through Pullup

2 x 5

C

ITZ - Double In & Out

4 x 5

D

ITZ - Through Cross

4 x 5

E

ITZ - Through Behind

4 x 5

F

ITZ - Jab Dribble Pull Up

2 x 10

G

ITZ - Jab Stepback Pull Up

H

ITZ - Jab Cross-Jab Sidestep Pull Up

2 x 10

Tuesday
A. Phase 3: Week 1 Day 3
Tuesday
B. Phase 3: In The Zone: Elite Scoring System
Wednesday
A. Phase 3: Week 1 Day 4 - Full Court Speed + Dynamic Lowerbody

A1

BHP - Plank Knee Tuck

1 x 8

A2

BHP - Dynamic Calf Stretch

1 x 8

B1

BHP - Lunge T-Spine Rotation

1 x 8

B2

BHP - Superman

1 x 8

C1

BHP - A Skips

2 x 20

C2

BHP - B Skips

2 x 20

C3

BHP - C-Skip

2 x 20

C4

BHP - Carioca

2 x 20

C5

BHP - High Knees

2 x 20

D

E

BHP - Full Court Diagonal Sprint

2 x 2

F

BHP - Curve Run Diagonal Sprint

2 x 2

G1

BHP - Euro Step Bound

3 x 6

G2

BHP - Dynamic Split Jump

3 x 6

H1

BHP - Barbell Oscillating Split Squat

3 x 6

H2

BHP - Nordic Hamstring Curl

3 x 10

H3

BHP - Rear Foot Elevated Split Jump

3 x 6

Wednesday
B. Phase 3: In The Zone: Elite Scoring System Workout #3

A1

ITZ - Crossover Warmup

A2

ITZ - Between The Legs

A3

ITZ - In & Out

A4

ITZ - Behind The Back

B1

ITZ - Mikan Drill

1 x 5

B2

ITZ - Form Shooting

3 x 5

B3

ITZ - Rhythm Through Pullup

2 x 5

C

ITZ - In & Out Through Pull Up

4 x 5

D

ITZ - In & Out Pound Drag Crossover

4 x 5

E

ITZ - 10 mins Combo Shooting

1 x 10:00

Thursday
A. Phase 3: Week 1 Day 5 - Game Agility & Explosive Upperbody

A1

BHP - Modified Yoga Pushup

1 x 8

A2

BHP - Banded Sprinter Stance ISO

1 x 8

A3

BHP - Wall Tibialis Raise

1 x 12

B1

BHP - Lunge T-Spine Rotation

1 x 8

B2

BHP - Inch Worm

1 x 8

B3

BHP - Lateral Bear Crawl

1 x 8

C1

BHP - Rapid Response - Lateral In & Out

2 x 10

C2

BHP - Lateral Jab Split Stop

2 x 10

C3

BHP - Backpedal

2 x 1 @ 20

D1

BHP - 3 Cone Close-Out Sprint

3 x 1

D2

BHP - Reactive Circle Shuffle

3 x 5

D3

BHP - 2 Cone Reactive Crossover

3 x 5

E1

BHP - Lateral Hurdle Jump Shuffle

3 x 5

E2

BHP - Lateral Rotational Hurdle Broad Jump

3 x 5

F1

BHP - Landmine Split Press

3 x 6

F2

BHP - DB Sprinter Stance Row

3 x 8

F3

BHP - Landmine Explosive Rotation

3 x 8

Thursday
B. Phase 3: In The Zone: Elite Scoring System Workout #4

A1

ITZ - Crossover Warmup

A2

ITZ - Between The Legs

A3

ITZ - In & Out

A4

ITZ - Behind The Back

B1

ITZ - Mikan Drill

1 x 5

B2

ITZ - Form Shooting

3 x 5

B3

ITZ - Rhythm Through Pullup

2 x 5

C

ITZ - Double Fake Jab Pull Up

4 x 5

D

ITZ - Toe Tap Crossover Pullup

4 x 5

E

ITZ - Through Misdirection Pull Up

1 x 20

F

ITZ - Through Misdirection Hesi Side Step Pull Up

1 x 20

G

ITZ - 5spot Mid & 3Point Shooting

1 x 1

Friday
Week 1 Day 6 - Off-Court Recovery Flow

A1

BHP - Bolt Calf Raise

2 x 15

A2

BHP - Squat to Rotational Pike

2 x 15

A3

BHP - Rotational Drop-Ins

2 x 20

A4

BHP - Split Stance Heels Up Rotation

2 x 8

A5

BHP - Split Stance Medball Iso Fake Throw

2 x 8

Coach
More from KP Sports Performance
coach-avatar Kyle Paraggua

FAQs
What is the Basketball High Performance Program?
The Basketball High Performance Program is a 12-week online training program that helps athletes develop speed, agility, power, and conditioning. It will also help you improve your skills on the court. This is Phase 2 of the program.
Who's this program for?
This program is for all-level hoopers that want to get faster and more explosive! If you’re a parent or a coach, this program is also great for you to do with your athletes.
How many workouts per day and week?
This program has 2 workouts per day consisting of ON and OFF court training session. You can expect 5 workout days per week.

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