Source: Scott Herman Fitness
Some athletes are motivated more by a specific numbers of reps as opposed to a daily workout that requires equipment or space.
For those athletes, send them this 30 day challenge of 500 reps a day. The workout takes about 25 to 30 minutes to complete. Each time one of your players performs the workout, he should try to beat his previous time. This could be a supplemental workout to your team’s plan. If a player does both, he can expect results.