Sorry guys. I am sure the 8 second thing was given with the coaching certification to try and make sure that you are safe with your students. But 8 seconds is not accurate and man that is a short amount of time, even in the fastest TT drill:
Time that. I am confident. That is more than 8 seconds. In fact it is about 35 seconds.
Also, stop the video at about the 11 second mark to know what 8 seconds of multiball is.
If this 8 second rule was accurate running the 100, 200 and 400 meter sprints would all be bad for you. So would any run longer.
Cardio training is about giving you the endurance to do an act longer and longer. I have been fed multiball by Michael Landers for 4 straight buckets that contained a gross of balls each. I guarantee that it took longer than 8 seconds, 1 minute, 3 minutes. It was probably about 5-6 min. At the end Mike was happy when I had to go for my asthma inhaler and said: "that's the first time I've ever seen you out of breath and need that thing!" He was happy he had made me work hard.
Right now, I am not in that shape because I actually don't have much time to work out or play TT. But back then I would do my shadow drill practice for 1 hour straight going as hard and fast as I could for as long. And I would mix in ladder drills and lateral sprints and two different treadmill workouts.
The first treadmill workout was switching from going forward, going lateral, going backwards, going lateral the other way and then reversing the direction.
The second treadmill workout was starting at a decent pace like a 6 on the treadmill and then spiking the speed up to 8 for a minute and then back to 6; then spiking to 9 for a minute, then back to 6; then up to 9.5 and back to 6. Then when I got it to 10, after the first few times at 10, I tried to push the length at full speed till I could stay at 10 for almost 2 min. Then you wind down the speed. I can't remember how many miles per minute 10 is. But it is fast.
And I guarantee that if you do cardio like what I am describing, 8 seconds of multiball isn't enough. Regardless of what intensity.
With cardio workouts like the ones I mentioned, you do have to look out for your heart rate. Which also means you have to take your time to get in the kind of shape where you can do that kind of workout.
But if your heart rate stays in a good target range, that work is fine for you.
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