KP Sports Performance

The Speed 🚀 Secret You're Missing!

One of the easiest ways to add variety to your speed work? Train barefoot.

The goal isn’t to replace your sprint work. It’s to build better foot function and become a better mover.

Why:
✅ Better proprioception
✅ Natural toe splay
✅ Stronger foot muscles

I like adding barefoot work the day after a hard speed session because it lowers the intensity while still giving my feet and ankles quality work.

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If you can’t jump off one leg… do these 4 drills to get bouncy 🚀

📲 Comment BHP and I’ll send you the program.

If you want a more explosive takeoff, you need to build speed, reactive power, and single-leg strength.

4 drills to add to your training ⤵️
1️⃣ 60m Sprints
2️⃣ Depth Single Leg Box Jump (Quick Contact)
3️⃣ Depth Single Leg Medial to Lateral Hurdle Hops
4️⃣ SSB Split Squats
🗒️ Perform 2-3 sets x 6-8 reps

Pair these with your dunk or vertical jump sessions and watch your bounce go up.

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⬇️ comment BHP and I’ll send you the Basketball High Performance Program.

If you can’t jump off one leg

Do these 4 drills to get bouncy!

📲 Comment BHP and I’ll send you the program

1. 60m Sprints
2. Depth Single Leg Box Jump (Quick Contact)
3. Depth Single Leg Medial to Lateral Hurdle Hops
4. SSB Split Squats

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☑️ let me know your vertical below
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If your mobility sucks… do this medball routine

Stop wasting time on random stretches.

Run this for 1–2 sets of 6–8 reps per side before your workout to open up your hips, improve rotation, and get your body ready to move.

Routine ⤵️
• Medball Walkover
• Medball Walk Under
• Medball Single Leg RDL Scoop
• Medball Split Drop Rotational Press
• Medball Hip Turn
• Medball Crossover

Move better. Feel quicker. Train like an athlete.

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Should 10 Year olds TRAIN LIKE THIS?!?

Stop 🛑 sprinting only in straight lines ➡️

Curvilinear sprinting (short & long distance) build speed that transfers to all sport.

It helps you:
-Build stronger, more resilient ankles
-Produce force through curves and cuts
-Improve acceleration from different angles
-Move more efficiently in game-like situations

Add this to your next speed session 🔥

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Athletic Lower Body | 4 Change of Direction drills to help you move quicker and faster on the field💥

Train like a D1 athlete w/ Kent State Soccer Player Kiyomi

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📲 DM me and let’s work 💪🏾

Explosive Basketball Workout | Single Leg Plyometrics and Full Body Strength For Hoopers 🏀