8 minutes interval run
The team is divided into groups of 4 players.
A cone is placed on the court
by each sideline for each team.
3 players from each team starts running
from cone to cone with good speed.
The cones must be touch before running
back.
When one of the players gets tired, the last player on the team can
replace her.
The rule is that each team must always have 3 players running.
The run lasts for 8 minutes and then the teams take a 2 minutes break.
Then 8 minutes running under the same rules are made - then 2 minutes break
and then the last 8 minutes run, which makes the total drill last 1/2 hour.
If one or more of the group's runs with less than 3 players they receives
a penalty of 1 extra minutes running and only 1 minutes break.
The group
can also be made of 5 players and then 4 players must be running.