In this video, Hall of Fame Coach Bill Neville leads you through a progressive shuttle drill, ending with a four-minute competition between two groups.

One of the most basic warmups, this particular shuttle drill features overhead passing, forearm passing, jump-setting, then bumping to one’s self and back-setting. (Having everyone jump-set forces even non-setters to move their feet to get under the ball.)

After spending approximately 90 seconds on each skill, the two groups compete against each other and the clock by attempting to complete 30 in a row of each skill within a four-minute time window. The competition motivates players to increase intensity and focus.