Tools for volleyball coaches

High-intensity interval training around the court

Posted on:
Single drill
Number of players:
Diagram for the volleyball drill 'High-intensity interval training around the court'

The players holding a ball at the net toss balls towards the other player that are just playable. The other players sprint from one position to the other along the indicated routes and pass the tossed balls back.

After a fixed amount of time, the players switch roles.

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.

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.

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