- Conditioning for kids
- Volleyball, 7 to 10 year olds
Volleyball conditioning for 7 to 10 year olds
Volleyball conditioning for 7 to 10 year olds at home means digging and blocking through 34 drills picked for the age. At 7 to 10, volleyball conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week. 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 7 to 10 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
A parent's page. Free to read; no card to start; running a team is always free.
At a glance
- The drills
- 34 physical-focus volleyball drills work at home for 7 to 10 year olds, 6 of them volleyball's own. 8 of them are jump, bound or sprint drills, which a plan limits.
- How it is built
- At 7 to 10, volleyball conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week.
- Load rules
- A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions. No weights, bands or machines: body weight, a ball and open space.
- What you need
- Most used: cones (3 of the 34 drills), music (2), wall (2), balloon (1), bucket or target (1), chalk (1), chalk or tape (1), chalk, rope or towels (1). 8 drills need nothing but space. 3 are for two, and a parent can be the partner.
volleyball's own
Volleyball conditioning drills for 7 to 10 year olds
These drills build the body for volleyball itself: digging and blocking. Every one is open to 7 to 10 year olds by the app's age gates and works at home with one parent.
digging
Digging
blocking
Blocking
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 7 to 10 year olds.
blocking
Blocking
digging
Digging
hitting
Hitting
passing
Passing
A 21-minute session
A conditioning session for 7 to 10 year olds
A warm-up, 1 drill and a cool-down: 21 minutes. A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions.
- 1Volleyball Warm-Up, Ages 7 to 10An 8-minute moving warm-up for volleyball players aged 7 to 10: easy running, moving stretches, balance and soft landings, then volleyball moves. Before practice, never still stretches first.8 min
- 2Block Jumps at a WallStraight up, straight down.8 min
- 3Volleyball Cool-Down Stretches, Ages 7 to 10A 5-minute cool-down for volleyball players aged 7 to 10 after training: an easy walk, then gentle stretches for the legs, hips and shoulders, each held for a slow count of 10.5 min
Healthy load
How much volleyball conditioning is healthy for 7 to 10 year olds
At 7 to 10, volleyball conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week.
A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions.
No weights, bands or machines: body weight, a ball and open space.
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
Ages 6 to 12 are the "sampling years": high play, low deliberate practice.
Côté and Vierimaa 2014Organized 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
What is volleyball conditioning for 7 to 10 year olds?
At 7 to 10, volleyball conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week. The 34 drills below are physical-focus volleyball drills that work at home.
What volleyball conditioning drills can 7 to 10 year olds do at home?
A few to start with: Jump and Land, Low Ready Shuffles and Net Line Shuffle Touches. Most used: cones (3 of the 34 drills), music (2), wall (2), balloon (1), bucket or target (1), chalk (1), chalk or tape (1), chalk, rope or towels (1). 8 drills need nothing but space. 3 are for two, and a parent can be the partner.