Hey Reader,

Tryouts are here (or right around the corner).

You’ve been putting in work all fall — lifting, hooping, open gyms, fall leagues. But this is where most players blow it.

They panic. They overtrain. They stay up late. They gas themselves the day before tryouts thinking one more workout will “get them ready.”

Here’s the truth: you don’t get better the week of tryouts — you show what you’ve already built.

Your only job now is to stay sharp, fresh, and confident.

Here’s a simple 5-day framework to peak at the right time:

1. Keep It Short and Intentional

You don’t need marathon workouts. Do 20–30 minute sessions focused on speed, strength, and prioritize movement quality and recovery.

✅ Example:

2 short sprints (loaded and unloaded) (10–20 yards)

2 jump variations (vertical + horizontal)

2 compound lifts (Squat or Trap Bar + Press and Row)

Core finisher or carry

Move with intent. Be done in under 30-40 minutes.

2. Stay Loose, Not Lazy

Keep your body primed. Do light mobility, short dynamic warm-ups, and easy ball-handling or shooting every day.

Think: “grease the groove”, NOT “grind.” A few sets of movement prep, band work, or mobility flows will keep your joints happy and rhythm smooth.

3. Prioritize Sleep and Fuel

You can’t perform well if your body’s running on fumes.

Aim for 8+ hours of sleep

Eat actual meals — not just snacks (centered around protein).

Stay hydrated (half your bodyweight in ounces per day minimum)

Cut screen time before bed.

Avoid energy drinks and late caffeine.

Sleep is the ultimate performance enhancer.

4. Recover With Purpose

You don’t need ice baths or fancy recovery tools. Just move and breathe.

10–15 minutes of Zone 2 cardio (bike, jog, walk)

Light stretching or foam rolling

Focused breathing (4 seconds in, 2 second hold, 6 seconds out) with some soothing music in your headphones (tip: look up long meditation sounds or waves on youtube).

Recovery = readiness.

5. Lock In Mentally

Everyone’s nervous before tryouts — that’s normal. What separates you is how you respond.

Before bed each night, visualize yourself competing confidently:

Talking on defense

Making the right reads

Attacking with purpose

Playing with energy

That’s how you build REAL confidence — through preparation and clarity.

Tryout Week Checklist

✅ Two short training sessions

✅ Daily mobility and movement prep

✅ Consistent sleep

✅ Real meals and hydration

✅ 5–10 minutes of nightly visualization

Simple. Effective. Repeatable.

You don’t need to “cram” this week. You just need to show up at your best — fresh, focused, and ready to compete.

Let’s keep building,

— Coach Julian

P.S. Once tryouts are done, the real work starts. If you want a full blueprint on how to train, fuel, and recover like a serious hooper, grab my book The Foundation — it breaks down exactly how to stay strong, fast, and explosive all season long- all less than what you would pay to work with me for 1 FULL SESSION!

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