High-intensity interval training on half of the court
- Luc Engelen
- Posted on:
- November 14, 2015
- Single drill
- Number of players:
Pairs of two A and B face each other on half a court. One of the players of pair B into the court of pair A. Pair A digs, sets, and hits this ball. Immediately afterwards, the other player of pair B tosses another ball into the court of pair A. This process repeats itself for a fixed amount of time, after which the pairs switch roles.
It is important that the players of pair A are always performing at their maximum capacity.
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 at the end of practice.
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.