Can be accidents that have happened to you, you've seen happen, or that ONE thing you absolutely hated to do at sport practice/military PT/etc, and whether you still incorporate it into your routine or not.

>be lacrosse player
>weekend gym time
>coach: "anon I want to teach you a workout that will something that will increase your shot velocity"
>coach tapes a relatively small square on floor about 4in x 4in
>coach says "grab the lightest medicine ball on the rack"
>fucking medicine ball slams
>okay why not. I suggest a larger weight.
>he laughs, "just wait" he says
>for every time you miss the square on the floor, I add 5 seconds to your time.
>finish set. "grab the next weight", he says
>do it again and again, slowly starting to miss and add time, until get to 16lbs
>SHOULDERS ARMS AND UPPER ABS ON FIRE, HEART ABOUT TO EXPLODE
>"now grab the 12lb again"
>FUCKING WHAT

Asshole makes me pyramid from 4, 6, 8, 10, 12, 16, 12, 10, 8, 6, 4.

Still do them though. Perfect isolation of all of the muscles that are involved with a lacrosse/hockey shot, plus insane cardio. I throw it on on full body + core day.