1. Conditioning for kids
  2. Volleyball, 14 year olds and older

Volleyball conditioning for 14 year olds and older

Volleyball conditioning for 14 year olds and older at home means digging, blocking and hitting through 66 drills picked for the age. From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, 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 14 year olds and older, 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
66 physical-focus volleyball drills work at home for 14 year olds and older, 17 of them volleyball's own. 18 of them are jump, bound or sprint drills, which a plan limits.
How it is built
From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between.
Load rules
Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan. Loaded lifting is not in an at-home plan: strength work with weights is for a coach or trainer in a gym.
What you need
Most used: cones (22 of the 66 drills), volleyball (5), wall (5), mat (4), net (4), soft ground (4), stopwatch (4), ball (2). 5 drills need nothing but space. 12 are for two, and a parent can be the partner.

volleyball's own

Volleyball conditioning drills for 14 year olds and older

These drills build the body for volleyball itself: digging, blocking and hitting. Every one is open to 14 year olds and older by the app's age gates and works at home with one parent.

digging

Digging

blocking

Blocking

hitting

Hitting

serving

Serving

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 14 year olds and older.

blocking

Blocking

digging

Digging

hitting

Hitting

passing

Passing

A 38-minute session

A conditioning session for 14 year olds and older

A warm-up, 2 drills and a cool-down: 38 minutes. Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan.

  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. 4Volleyball 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

Healthy load

How much volleyball conditioning is healthy for 14 year olds and older

From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between.

Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan.

Loaded lifting is not in an at-home plan: strength work with weights is for a coach or trainer in a gym.

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 14 year olds and older?

From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between. The 66 drills below are physical-focus volleyball drills that work at home.

What volleyball conditioning drills can 14 year olds and older do at home?

A few to start with: Call and Move, Hopscotch Feet and Jump and Land. Most used: cones (22 of the 66 drills), volleyball (5), wall (5), mat (4), net (4), soft ground (4), stopwatch (4), ball (2). 5 drills need nothing but space. 12 are for two, and a parent can be the partner.