The punishment of choice of my high school basketball coach was the ever-so-tiring Sweet 16. The work-out is simple, start at one sideline and run across the court to the other sideline, as you guessed it, 16 times. His favorite time to make us run Sweet 16’s was during shooting drills and free throw practice. If our team shooting percentage was under a certain number for the work-out, he would make us run as a team. When shooting free-throws, the punishment was assigned to us on an individual level. We shot twenty free-throws. After five misses, every miss after that resulted in a Sweet 16. This was a very effective form of punishment, because no one wants to run that much, so free-throws was a time we used to focus and shoot the best we could.
In this example, my coach used Sweet 16’s as a form of positive punishment, for when we did not shoot well, he assigned an undersirable activity, running from sideline to sideline.