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.
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
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
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