Tools for volleyball coaches

High-intensity interval training with Avital

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Single drill
Number of players:
Diagram for the volleyball drill 'High-intensity interval training with Avital'

A1 and A2 each have a ball that they toss towards the players in front of them and catch once they are passed back. B1, B2, and B3 pass the tossed balls back to A1 and A2, and sprint from A1 to A2 and vice versa. A3 is the spare player.

After a number of seconds (or minutes) A1, A2, and A3 switch roles with B1, B2, and B3.

High-intensity interval training (HIIT) is a form of cardiovascular exercise that requires relatively little time and can be used to improve your condition and athletic capacity. Short periods of intense (almost maximal) exercise are alternated with short periods of light exercise. The periods of intense and light exercise each last a few seconds to a few minutes.

In total, this drill will last a few minutes, where each repetition lasts somewhere between 30 seconds to two minutes. If performed correctly, this drill is very intense. To ensure that it doesn't negatively affect the rest of your practice, it's best to perform this drill last.

Basics: Forearm pass/bump Basics: Overhead pass Drill type: Individal Section: Conclusion