1. Conditioning for kids
  2. Volleyball, 11 to 13 year olds

Volleyball conditioning for 11 to 13 year olds

Volleyball conditioning for 11 to 13 year olds at home means digging, blocking and setting through 37 drills picked for the age. At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between. Why: 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).

For parents and coaches: the physical drills that work at home for 11 to 13 year olds, one session to follow and the load rules the app applies to the age group.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated November 5, 2026

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At a glance

The drills
37 physical-focus volleyball drills work at home for 11 to 13 year olds, 11 of them volleyball's own. 10 of them are jump, bound or sprint drills, which a plan limits.
How it is built
At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between.
Load rules
Still at most one jump, bound or sprint drill in a plan, so the legs have a day to recover. Box jumps and depth jumps wait until 14, and loaded lifting is not in an at-home plan.
What you need
Most used: cones (12 of the 37 drills), soft ground (3), wall (3), volleyball (2), agility ladder or chalk ladder (1), bench, step or sturdy table (1), bouncy ball (1), broomstick or dowel (1). 5 drills need nothing but space. 4 are for two, and a parent can be the partner.

volleyball's own

Volleyball conditioning drills for 11 to 13 year olds

These drills build the body for volleyball itself: digging, blocking and setting. Every one is open to 11 to 13 year olds by the app's age gates and works at home with one parent.

digging

Digging

blocking

Blocking

setting

Setting

Every sport

Athletic drills volleyball players share

Speed, balance and control carry across sports. These athletic drills are the same for every sport, picked from the ones open to 11 to 13 year olds.

blocking

Blocking

digging

Digging

hitting

Hitting

passing

Passing

A 30-minute session

A conditioning session for 11 to 13 year olds

A warm-up, 2 drills and a cool-down: 30 minutes. Still at most one jump, bound or sprint drill in a plan, so the legs have a day to recover.

  1. 1Volleyball Warm-Up, Ages 11 to 13A 10-minute moving warm-up for volleyball players aged 11 to 13: running, moving stretches, plank, balance, landings and build-up runs, then volleyball moves, with a note on growth spurts.10 min
  2. 2Block Jumps at a WallStraight up, straight down.8 min
  3. 3Net Line Shuffle TouchesLow and quick, do not cross your feet.6 min
  4. 4Volleyball Cool-Down Stretches, Ages 11 to 13A 6-minute cool-down for volleyball players aged 11 to 13 after training: stretches for the legs, hips, shoulders and arms, each held 15 to 20 seconds, never to pain, with growth-spurt notes.6 min

Healthy load

How much volleyball conditioning is healthy for 11 to 13 year olds

At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between.

Still at most one jump, bound or sprint drill in a plan, so the legs have a day to recover.

Box jumps and depth jumps wait until 14, and loaded lifting is not in an at-home plan.

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).

The research behind it

Questions and answers

What is volleyball conditioning for 11 to 13 year olds?

At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between. The 37 drills below are physical-focus volleyball drills that work at home.

What volleyball conditioning drills can 11 to 13 year olds do at home?

A few to start with: Hopscotch Feet, Jump and Land and Low Ready Shuffles. Most used: cones (12 of the 37 drills), soft ground (3), wall (3), volleyball (2), agility ladder or chalk ladder (1), bench, step or sturdy table (1), bouncy ball (1), broomstick or dowel (1). 5 drills need nothing but space. 4 are for two, and a parent can be the partner.