Volleyball drills at home for 18 year olds

At a glance

At 18

79 volleyball drills the app opens for an 18 year old work at home, across 6 skills.

How long

One home session of about 50 minutes; SSTracker never plans more than 75 minutes for an 18 year old.

How often

At most 5 training days a week, with rest days between. Organized sport in all: no more hours a week than the child's age (NATA), so at most 18 hours for an 18 year old, with two rest days a week.

What you need

Most used: volleyball (56 of the 79 drills), net (25), cones (15), tape line (5), wall (5), balloon (3), net or rope (3), setter (3). 3 drills need nothing but space. 27 are for two, and a parent can be the partner.

Safe at home

One child and one parent in a room, garage or yard. Never tackling, contact, diving or head-first falls, no stunts or loaded lifting, and nothing that needs a coach, rink, pool or court. Stop when anything hurts.

79 at-home drills

Volleyball drills for 18 year olds to do at home

Every drill below is one the app opens for an 18 year old and one that works at home: a room, garage or yard, one parent as the partner, no venue. Each drill's page has the steps, a diagram where the setup can be drawn, three ways to make it a game and a log to print.

blocking

Blocking

• Block Jumps at a WallAges 7 and up · 8 min
• Blocking Ready PositionAges 7 and up · 6 min
• Side-Step Block FootworkAges 7 and up · 8 min

digging

Digging

• Star RunAges 11 and up · 12 min
• Call and MoveAges 7 and up · 6 min
• Hopscotch FeetAges 7 and up · 6 min

hitting

Hitting

• Toss and Hit Over the NetAges 11 and up · 12 min
• Approach FootworkAges 7 and up · 8 min
• Approach Footwork and Arm ShapeAges 7 and up · 8 min

passing

Passing

• Passing PlatformAges 7 and up · 8 min
• Toss, Bump, CatchAges 7 and up · 8 min
• Wall Forearm PassesAges 7 and up · 8 min

serving

Serving

• Topspin Serve BasicsAges 11 and up · 12 min
• Close-Up ServingAges 7 and up · 10 min
• Hoop Target ServesAges 7 and up · 10 min

A 48-minute session

A home volleyball session for an 18 year old

A warm-up, 3 drills and a cool-down, 48 minutes in all. Do it up to 5 days a week, with rest days between.

1. 1Volleyball Warm-Up, Ages 14 and UpA 12-minute moving warm-up for volleyball players 14 and up: moving stretches, strength, single-leg control, cuts and build-up runs, then volleyball moves at practice speed.12 min
2. 2Block Jumps at a WallStraight up, straight down.8 min
3. 3Shuffle and BlockStay square to the net.10 min
4. 4Pressing Over the NetReach over, not just up.10 min
5. 5Volleyball Cool-Down Stretches, Ages 14 and UpA 8-minute cool-down for volleyball players 14 and up after training: stretches for the legs, hips, shoulders and arms, each held 20 to 30 seconds, never to pain.8 min

At 18

What changes in volleyball training at 18

The app opens the same 79 at-home drills at 18 as at 17; the ones below are a different selection from that list.

Organized sport in all: no more hours a week than the child's age (NATA), so at most 18 hours for an 18 year old, with two rest days a week.

The week

Fitting volleyball into a week at 18

At 18 the limit is 18 hours of organized sport a week. If you count home sessions against it to be safe, 5 sessions of 50 minutes is 4.17 hours, which leaves 13.83 for team practice and games. Even 5 days at the app's longest, 75 minutes, is 6.25 hours.

The research behind it

• Ages 13 to 15 are the "specializing years", after the sampling years of 6 to 12.

  Côté and Vierimaa 2014

• Organized sport should total no more hours a week than the child's age in years, with two rest days a week.

  NATA youth sport specialization recommendations

Questions and answers