To perform your best in the final minutes of a game, you need to have endurance. Build it by adding a finisher, a movement performed at the end of your session that adds a conditioning component to strength training. Performing high-intensity exercises when you are exhausted teaches your muscles to perform at a high level while fatigued, which boosts conditioning and mental toughness.
Perform one of the exercises below at the end of your workout, resting as needed. Always maintain perfect form.

Scissor Jumps

Benefits: Helps you retain power throughout your lower body during games.

• Bend legs and lower hips into lunge position until back knee is just above fl oor
• Explosively jump up as high as possible
• While in air, switch position of legs, landing with feet in opposite position of takeoff
• Continue in alternating fashion

Sets/Reps: 1×12 each leg

Plyo Push-Ups

Benefits: Builds upper-body endurance with an explosive movement that focuses on the chest and triceps.

• Assume push-up position
• Lower body until chest almost touches ground
• Explosively drive upper body off ground as high as possible
• Land with soft elbows; immediately perform next rep

Sets/Reps: 1xmax

Sled/Plate Pushes

Benefits: Boosts lower-body endurance when sprinting and helps you fight fatigue from repeatedly running

• Load sled with 10 percent of your body weight, or use standard weight plate
• Start with hands on plate and body at 45-degree angle
• Powerfully drive legs to begin sprinting
• Push plate as fast as possible

Sets/Distance: 3×40 yards