… I don’t have enough time to do a whole workout?
Do not get trapped in an all-or-none mentality. Anything is bigger than zero; something is better than nothing. Therefore, begin the workout with warm up, then if it is a lift, start the first segment and see how who far it goes, do the same thing for speed workouts.\
… I finish my workout sooner than I expected?
Just because you have time left over it does not necessarily mean you have not done enough. More is not always better. It simply means you have become more efficient with your time.
… I was injured in practice or a game?
Injuries need proper rest and recovery. Doctor’s orders always trump everybody else’s. When returning from an injury, do movement orientation to see if a drill or exercise irritates the injured area. If there is no pain initially, slowly speed up and continue the session as long as there NO pain. Avoid skip drills or lifts that aggravate the injury. The basic rule is to keep workouts pain-free. No pain is gain.
… I am or have been sick?
If you are sick, go home.
Drink plenty of water, eat healthily and get extra rest to recover.
… I am exhausted from a lack of sleep or other reason?
Every so often individuals have an off day. As busy people, many variables can disrupt sleep schedules. In that situation, everybody should follow the workout but reduce the workout time. You are not going to lose everything in one day. You will have accomplished something by finishing the workout. If you have been training several weeks – even months – an extra day off will not hurt.
… I am going to be out of town or on a break?
When traveling, rule number one: always be prepared to train; the location is no excuse. Prior to leaving, locate a facility you can train at or where there is a city park or the like. If possible, plan your training cycle to account for that week off. Either way, do your best to not lose an entire week. Some exceptions are immediately after a long season. However, rest and recovery – just like everything else – need to be balanced.