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Applied Pressure Programs

To reach maximum performance levels, an athlete must train and condition for speed, agility, and strength. We’ve compiled the top drills to build an effective speed and agility training program into your weekly training sessions resulting in high performance gains.

Speed Training - The ability to achieve maximum velocity.

Agility Training - The ability to rapidly change direction without the loss of speed, coordination, balance, strength or body control.



Strength and power are the foundations to speed and agility development. When it comes to speed and agility training programs, your most effective tool is strength training. The best speed and agility drills start by developing an athletes ability to achieve maximum speed. We focus on speed drills designed to improve stride rate, stride length, starting ability, and sprinting technique. The benefits of speed and agility training not only improves athletic performance, speed and agility also improves our daily movement. Whether you want to build explosive power, increase speed, improve recovery times, or simply want to improve balance, agility training is important for maintaining athletic performance.

Jump Training - AP Performance Jump Training was designed to increase your vertical jumping by implementing plyometrics. Our training consists of quick, explosive movements designed to increase speed and power. Our drills are focused on how to jump higher and maximize muscle contraction by strengthening the fast-twitch muscle fibers that convert strength into speed. When an athlete can increase the strength of the tendons, they not only help with reducing injury but can also make jumps more explosive. Exerting maximal force in minimal time is what it means to have explosive strength. Being explosive is essential in just about every sport. Displaying high levels of explosive power has been proven to be the most important factor in determining athletic success.

Beginner Skills Sessions

Beginner Sessions are a great way to start if you are new to the sport or have little experience in the game of basketball.  Applied Pressure Performance Training takes pride in properly introducing and developing our young athletes by their abilities. Skills for beginners will be concentrated on Triple Threat possibilities, basic ball handling, basic passing, right and left hand lay-ups, shooting fundamentals, basic defensive stance and body movement, etc.  

Advanced Skills Sessions

In this section we ramp up the training and begin to develop the player to be Elite. These sessions and programs challenge athletes, both physically and mentally, to push themselves to meet their basketball goals and objectives.  If it is to be a leader of their team, play at the high school level or just to become a better player - these workouts will get them there! 

Beginner Shooting Sessions

Beginner Shooting is designed to develop an athlete's shooting form and technique. Create muscle memory as players take shooting from the basics, work it through a step by step breakdown of a jump shot and work through the proper fundamentals of right and left hand lay ups. Shooting Fundamentals is the next step in the shooting progression. Members will learn step-by-step how to perform a Pull Up Jumper, Step Back, Floaters, etc.  Members will also work on how to increase their shooting range.


Intermediate Shooting Sessions

With a proper foundation, players work on shooting drills to improve a quicker release, ball placement, body control, balance and power. Players also begin to perform advanced game time shots like the fade away and turnaround jump shots. 

Dr. Dish Shooting

Dr. Dish shooting machines is one of the quickest ways to accelerate skill development and build complete players. AP Performance Training and Dr. Dish gives players the best chance to improve shooting percentages. Repetition is necessary, but repeating something in the wrong way actually builds bad habits. If a player starts with bad alignment, arc or depth and decides to shoot 100 jump shots each day on a shooting machine to improve, the player is actually reinforcing a bad shot. AP Performance Training promotes and ensures quality to coincide with quantity. 

Training and Practicing doesn’t always have to be by yourself. There are plenty of benefits to working out with a partner who share similar passions and goals. Working out with another athlete can help you reach higher goals at a much faster rate. Humans are naturally competitive, so if you see your pal busting out one more rep, you’ll strive to do the same.


With a maximum of 4 players per group, players receive additional attention to improve their all-around game. Fundamental basketball skills are stressed and applied during drills, contests, and competitive play.


Please email Denzel Copeland for more information:

We understand everyone has unique goals, which is why our dedicated Applied Pressure coach takes the time to truly get to know you. We create an environment and personal basketball training program where all athletes can grow, learn, improve and most important, thrive - regardless of your goals, skill level, ability, or limitations. Our Applied Pressure Coach will create a customized program to fit your needs as they motivate you and hold you accountable to reach your goals, meet them, and set new ones.

If interested in 1 on 1 basketball training, please send an email to and Denzel Copeland will confirm availability at our Splash Lab facility. If it aligns with your schedule, the Applied Pressure coach will set up time with you over the phone to get to you know better and confirm what exactly you want to get out of the 1 on 1 training sessions, which will take place at least 24 hours in advance of any 1 on 1 session. This will truly allow our Applied Pressure coach to put a customized program in place to fit your needs and wants. If you're under the age of 18, please ensure that a parent or guardian will also be on the call.

Once the above mentioned is confirmed, you will next be instructed to register and submit payment.

Please do not register or submit payment for any 1 on 1 basketball training until the above has been completed.

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