Fall ball is wrapping up.

Your body’s a little beat up, practices and games have been nonstop, and now tryouts are right around the corner.

This is where a lot of players mess up: they either shut it down completely and lose their edge… or they overdo it trying to “cram” for the season.

Here are 5 simple things you can do in the next couple weeks to show up fresh, confident, and explosive on day one:

1. Short, Intentional Lifts​
Cut your sessions down — 30-45 minutes is plenty. Stick with big movements:

1. Squat (Front, Back, or Goblet) or Trap Bar Deadlift
2. Press (DB or Barbell Bench Press)
3. Pull (Chin-up or Row)
4. Hinge (RDL)
5. Single Leg Pattern (Split Squat, Side Lunge, RLE Split Squat)
6. Carry, Plank, or Anti-Rotational Core (Farmers Carry, Loaded Plank, or Pallof Press)

1-5 Reps. Move with intent. Quality > quantity.

2. Dial in Your Conditioning​
Don’t gas yourself with endless suicides, 17s, or miles of running.

Mix in a day of tempo intervals to build aerobic capacity, a day of short alactic power work, and a day of longer duration extensive Zone 2 work.

1. Tempo Intervals (Assault Bike, Treadmill, or Tempo Runs)- 30 seconds (Intense work)/ 30 seconds (Light pedal, walk- bring HR back to normal). Start with 10 rounds, add 2 rounds per week until you reach 20 rounds.
2. Alactic Power- 5 seconds (Intense work)/ 45 seconds (Light pedal, walk- bring HR back to normal). Start with 5 rounds- build up to 8-10 rounds MAX.
3. Zone 2 (Long duration)- 60-90 seconds of Zone 2 effort (120-140 bpm or RPE 4-5/10). Follow up with light mobility and soft tissue work.

3. Prioritize Sleep​
You can’t afford to show up foggy.

1. Aim for 8 hours minimum.
2. Lock in a consistent bedtime and waketime.
3. Keep your bed room cold and dark.
4. Avoid big meals before bed.
5. Avoid screens 30-45 minutes prior to bedtime and use blue light blockers if available.

This is the ultimate performance enhancer.

4. Fix Your Recovery Habits​
Mobility, soft tissue work, light Zone 2 movement, and hydration — the boring stuff that keeps you available when everyone else is sore or hurt.

5. Lock In Mentally​
Confidence comes from preparation. Spend a few minutes each night watching film and visualizing yourself competing, communicating, and making plays. Most guys/gals won’t do this. You will.

You don’t need to reinvent the wheel in October. Small adjustments = big impact when the coach is making decisions.

Now’s the time to separate yourself.

Let's keep building,

-Coach Julian

When you're ready, I have a way I can help you grow:

Want a full blueprint on how to train, fuel, and recover like a serious hooper?

My book The Foundation lays out everything you need to build an edge that lasts all season.

P.S. If you're not already following along on Instagram, that's where you'll find me sharing more training insights and gems every single day @JulianLoCasto

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