Basketball High Performance - 12 Week Program
KP Sports Performance
BasketballWant to get serious about your basketball training? I've laid out the blueprint to train like the pros + get results Want to become the best basketball player you can be, but don’t know where to start?
… Are you lacking the right basketball training program to improve performance on and off the court? … Are you tired of trying to piece together workouts on social media without any real results? … Are you ready to finally take your basketball training seriously and unlock your potential?
If that’s you, launch your game to new levels with The Basketball High Performance Program!
This one-of-a-kind training program is packed with exercises and drills to improve your strength, develop freakish athleticism, build durability & movement quality, improve your on-court skills, and more!
The Basketball High Performance Program is our proven, basketball-training system that gives you the blueprint to train like the NBA pros so YOU can develop elite speed and strength on the court.
Be Game Day ready! Don’t just dream of playing high-level basketball — make it happen!
Let’s get to work!
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
A1
BHP - Bent Knee Calf Raise
1 x 8
A2
BHP - Wall Standing Calf Raise
1 x 8
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 3
C1
BHP - Low Ankle Hop to Drop Squat
2 x 10
C2
BHP - Low Ankle Hop to Split Drop
2 x 10
D1
BHP - Ankle Jump (Quick Contact)
2 x 6
D2
BHP - Single Leg Ankle Hop
2 x 6
E
BHP - Depth Box Jump
2 x 5
F1
BHP - Back Squat
3 x 10
F2
BHP - Split Squat Iso Rotational Press
3 x 6
G1
BHP - Dumbbell Deadlift
2 x 12
G2
BHP - Banded/Cable Split Drop Rotational Press
2 x 6
G3
BHP - Dumbbell Forward Lunge
2 x 6
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 8
B2
BHP - Lunge T-Spine Rotation
1 x 8
C1
BHP - Rapid Response - Split Stop
2 x 10
C2
BHP - Rapid Response - Lateral Step
D1
BHP - Sprint Double Leg Stop
2 x 1
D2
BHP - Sprint Split Stop
2 x 1
D3
BHP - Sprint Lateral Stop
2 x 1
E1
BHP - Dumbbell Bent Over Speed Row
2 x 10
E2
BHP - Plyo Pushup
2 x 10
F1
BHP - Suspension Speed Row
2 x 10
F2
BHP - Dumbbell Explosive Push Press
2 x 8
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
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
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 - High Knees
2 x 20
D
BHP - Half Court Sprint
2 x 3
E
BHP - Flying Sprint - Freethrow Lines
2 x 1
F1
BHP - Standing Triple Jump
2 x 2
F2
BHP - Lateral Skater Hop
2 x 6
G1
BHP - Dumbbell Split Squat Drop
2 x 6
G2
BHP - Single Leg Glute Bridge Iso
2 x 30
G3
BHP - Goblet Lateral Squat
2 x 6
G4
BHP - Tuck Jumps
2 x 6
A1
BHP - Plank Shoulder Tap
1 x 8
A2
BHP - Bear Crawl Knee Tap
1 x 8
A3
BHP - Tall Plank Lateral Walk Outs
1 x 8
B1
BHP - Stationary Forward Lunge Rotation
1 x 8
B2
BHP - Inch Worm
1 x 8
C1
BHP - Rapid Response - Lateral In & Out
2 x 1:20
C2
BHP - Rapid Response - Forward In & Out
2 x 1:20
D1
BHP - Chinup Eccentric (3sec Down)
3 x 5
D2
BHP - Stability Ball Plank Saw
3 x 8
E1
BHP - Dumbbell Neutral Grip Press
3 x 5
E2
BHP - Banded/Cable Face Pull
3 x 10
F1
BHP - Sprint Shuffle Series
2 x 1
F2
BHP - Hurdle Crossovers
2 x 2
F3
BHP - Double Shuffle Sprint
2 x 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 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
A1
BHP - Foam Roll: Adductors
2 x 10
A2
BHP - WGS Childs Pose
2 x 10
A3
BHP - Reverse Nordic Iso
2 x 0:30
A4
BHP - Lying Down Knee Hug
2 x 10
A5
BHP - Pigeon Stretch Rotation
2 x 10
A6
BHP - Rotational RDL High Knees
1 x 10
A7
BHP - Supine Hamstring Stretch
1 x 10
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.
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