Often the difference between winning and losing can be that split-second decision where you either give up or keep going. Learning how far your body, mind and spirit can be pushed is an important part of developing as an athlete. It can be a fine line, but if you do it correctly, it can lead to surprisingly positive outcomes.

To improve your endurance and help you compete when the game is on the line, add one of these five lower-body finishers to your next training session.

RamSled Turfboard

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Coaching Points

• Place your hands on the board.
• Extend your hands overhead.
• As the board begins to slide, drive your feet into ground as if running.
• Maintain a good spinal posture throughout the exercise.

Reps/Distance: 2-5 x 5-10 x 20-40 yards

RELATED: ‪Build Endurance With This Navy SEAL Workout Finisher

Sandbag Constant Tension Lunge

[youtube video=”S9FHogjCWrE” /]

Coaching Points

• Assume a lunge position as if your front toe and knee were against a wall.
• Your knee can never come off the hypothetical (or actual) wall throughout the exercise.
• Imagine your back knee touching an imaginary tennis ball, roughly 2 inches off the ground.
• In a controlled manner, raise your body up in about 8-10 seconds.
• While maintaining knee contact with the wall, hold for 8-10 seconds.
• Slowly return to the start position in 8-10 seconds.
• Repeat without putting your back knee down or moving your front knee off the wall.

Sets/Reps/Duration: 2-5 x 5-10 x 30-45 seconds each leg

Heavy Core Bag Suitcase Lunge

[youtube video=”48RE7MLoRPY” /]

Coaching Points

• Assume a squat stance with one implement alongside your foot.
• Place your opposite hand on your hip.
• While maintaining good posture, stand and lower in a controlled manner.

Sets/Reps/Duration: 2-5 x 5-10 x 45-60 seconds each leg

Sandbag Wall Sit

[youtube video=”qzHlOeKeDxI” /]

Coaching Points

• Place your shoulder blades and back against a wall.
• Keep your hips at 90 degrees.
• Place your heels under your knees.
• Resistance may be placed on your lap.

Sets/Duration: 1 x 1-2 min

Variation: Try picking up your toes or heels.

Suspension Bulgarian Split Squat Jumps

[youtube video=”ABtwgwo4zyQ” /]

Coaching Points

• Assume a lunge position with your back foot in a suspension trainer or on a box.
• Cross your arms over your chest.
• Stack your shoulders over your hips.
• Use your mid-foot to drive into the ground and add force to jump.
• Land with a bent knee and repeat.

Sets/Reps/Duration: 2-5 x 5-10 x 45-60 seconds each leg

RELATED: These 2 Exercises Will Increase Your Lower-Body Strength

Editor’s Note: Check out Coach Taylor’s SMARTER Team Training Audio Interview Series here.

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