Volleyball drills for kids

Underhand Serve Form

Ages 7 and up · 10 min · Technical · court

Learn a reliable underhand serve that gets the ball over every time.

1. Stand with your opposite foot forward and the ball held low.
2. Swing your arm like a pendulum and hit the bottom of the ball with a flat fist.
3. Step as you swing.
4. Serve 20 and count the ones that go over.

Coach's cue: Hold it still, step and swing.

Bring: volleyball, net or line

Safety: Warm up your shoulder first, keep serve and hitting sets short, and stop if your shoulder hurts.

Serve Toss and Freeze

Ages 7 and up · 8 min · Technical · court

A steady toss is most of a good overhand serve; practice it on its own.

1. Stand in your serving stance.
2. Lift the ball about two feet above your hitting shoulder.
3. Let it drop; it should land just in front of your front foot.
4. Do 30 tosses.

Coach's cue: Lift, do not throw.

Bring: volleyball

Close-Up Serving

Ages 7 and up · 10 min · Technical · court

Start serving close to the net and move back one big step after every three in a row.

1. Stand halfway between the net and the end line.
2. Serve underhand over the net.
3. After 3 good serves in a row, take one big step back.
4. See how far back you get in 10 minutes.

Coach's cue: Step, swing, follow through to the target.

Bring: volleyball, net or rope

Safety: Warm up your shoulder first, keep serve and hitting sets short, and stop if your shoulder hurts.

Hoop Target Serves

Ages 7 and up · 10 min · Technical · court

A family target game: serve into hoops or towels laid on the far side.

1. Lay 3 hoops or towels on the far side of a net or rope.
2. Serve underhand and try to land in a target.
3. A parent rolls the ball back.
4. Serve 20 and beat your own count next time.

Coach's cue: Pick a target before you swing.

Bring: volleyball, 3 hoops or towels

Safety: Warm up your shoulder first, keep serve and hitting sets short, and stop if your shoulder hurts.

Wall Square Serves

Ages 7 and up · 8 min · Technical · court

Serve into a taped square on a wall to build a steady, repeatable contact.

1. Tape a square on a wall about net height.
2. Stand 4 big steps away.
3. Serve into the square and catch the rebound.
4. Do 25 serves and count your hits.

Coach's cue: Same toss, same swing.

Bring: volleyball, wall, tape

Safety: Warm up your shoulder first, keep serve and hitting sets short, and stop if your shoulder hurts.

Toss and Touch

Ages 7 and up · 8 min · Technical · indoors

Toss the ball in front of your hitting shoulder, reach up and touch it gently with a firm, open hand at full reach, then catch it.

1. Stand with your opposite foot forward.
2. Toss the ball a little above your head, in front of your hitting shoulder.
3. Reach up and touch the ball gently with a firm, open palm at the top; do not hit it.
4. Catch it and reset. Do 20.

Coach's cue: Toss, reach, firm hand.

Bring: volleyball

Safety: Clear a small space with nothing to trip on or knock over. Stop if anything hurts.

Overhand Serve to Zones

Ages 11 and up · 12 min · Technical · court

Serve overhand into the left, middle and right thirds of the court.

1. Mark three zones across the far court.
2. Serve 5 balls to each zone.
3. Count how many land in the right zone.
4. Repeat your weakest zone.

Coach's cue: Same toss, turn your hips to aim.

Bring: volleyball, net, cones

Safety: Warm up your shoulder first, keep serve and hitting sets short, and stop if your shoulder hurts.

Float Serve

Ages 11 and up · 12 min · Technical · court

Hit the ball with no spin so it moves unpredictably.

1. Toss low with no spin.
2. Strike the middle of the ball with a firm, flat hand.
3. Stop your hand at contact instead of following through.
4. Serve 20 and watch for a ball with no spin.

Coach's cue: Firm hand, pop and stop.

Bring: volleyball, net

Safety: Warm up your shoulder first, keep serve and hitting sets short, and stop if your shoulder hurts.

Build Your Serve Routine

Ages 11 and up · 8 min · Tactical · court

A short routine before every serve calms you down and makes your toss more consistent.

1. Choose 3 steps, like bounce twice, breathe, look at the target.
2. Do the same routine before every serve.
3. Serve 15 balls using the routine every time.
4. Write your routine down to use in games.

Coach's cue: Same routine, every serve.

Bring: volleyball

Safety: Warm up your shoulder first, keep serve and hitting sets short, and stop if your shoulder hurts.

Deep and Short Serves

Ages 11 and up · 12 min · Technical · court

Change the length of your serve so passers must move forward and back.

1. Mark a short zone near the far 3-meter line and a deep zone near the end line.
2. Serve 5 short, then 5 deep.
3. Count how many land in the right zone.
4. Repeat 3 rounds.

Coach's cue: Change the swing, not the toss.

Bring: volleyball, net, cones

Safety: Warm up your shoulder first, keep serve and hitting sets short, and stop if your shoulder hurts.

Topspin Serve Basics

Ages 11 and up · 12 min · Technical · court

Add forward spin so the ball dips into the court.

1. Toss a little higher and slightly in front of your hitting shoulder.
2. Contact the bottom back of the ball and snap your wrist over the top.
3. Follow through toward the target.
4. Serve 20 and check for forward spin.

Coach's cue: Under, then over the top.

Bring: volleyball, net

Safety: Warm up your shoulder first, keep serve and hitting sets short, and stop if your shoulder hurts.

Jump Float Serve

Ages 14 and up · 15 min · Technical · court

Add a short approach and jump to your float serve.

1. Take a three-step approach behind the end line.
2. Toss low in front and jump off both feet.
3. Contact with a firm flat hand at the top of your jump.
4. Serve 20, landing inside the court.

Coach's cue: Low toss, contact in front.

Bring: volleyball, net

Safety: For ages 12 and up. Warm up your shoulder first, keep serve and hitting sets short, and stop if your shoulder hurts. Land on two feet on a non-slip surface. Stop if your knees or ankles hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Serving Under Pressure

Ages 14 and up · 15 min · Tactical · court

Serve to a called target when the score is on the line.

1. A partner calls a zone just before you serve.
2. A miss costs you a point; a hit earns one.
3. Play to plus 5.
4. Start again if you reach minus 3.

Coach's cue: Breathe, pick the spot, commit.

Bring: volleyball, net, cones

Safety: Warm up your shoulder first, keep serve and hitting sets short, and stop if your shoulder hurts.

Serve the Seams

Ages 14 and up · 15 min · Tactical · court

Team practice: aim between two passers so they have to talk to decide who takes it.

1. Two or three teammates stand in serve receive.
2. Serve at the gap between two of them.
3. Note when the serve makes them talk or move.
4. Serve 20 and swap roles.

Coach's cue: Aim for the space between.

Bring: volleyball, net, 2 or 3 passers

Safety: Warm up your shoulder first, keep serve and hitting sets short, and stop if your shoulder hurts.

Serve Zones 1, 5 and 6

Ages 14 and up · 15 min · Tactical · court

Hit the three back-row zones on call so you can serve to a game plan.

1. Mark zones 1, 5 and 6 on the far side.
2. A partner calls a zone just before your toss.
3. Serve 5 to each zone.
4. Write down your makes and work the weakest zone.

Coach's cue: Hear it, see it, serve it.

Bring: volleyball, net, cones

Safety: Warm up your shoulder first, keep serve and hitting sets short, and stop if your shoulder hurts.

Serve and Sprint to Base

Ages 14 and up · 12 min · Physical · court

Serve, then move quickly into your defensive spot so you are ready for the return.

1. Serve from behind the end line.
2. Right away sprint to your base spot in the court.
3. Stop in a low ready position before the ball lands.
4. Do 12 serves and runs.

Coach's cue: Serve, then be ready.

Bring: volleyball, net, cones

Safety: Warm up first and keep the area clear of loose balls.

Arm Swing Against a Wall

Ages 7 and up · 8 min · Technical · court

Learn the bow-and-arrow arm swing and a snapping wrist.

1. Stand 3 yards from a wall.
2. Draw your hitting elbow back high like a bow and arrow.
3. Hit the ball down so it bounces off the floor to the wall.
4. Do 30 hits.

Coach's cue: Elbow high, snap your wrist over the ball.

Bring: volleyball, wall

Safety: Warm up your shoulder first, keep serve and hitting sets short, and stop if your shoulder hurts.

Approach Footwork

Ages 7 and up · 8 min · Technical · court

Learn the steps of the spike approach without a ball.

1. Right-handers step left, right, left (left-handers the opposite).
2. Swing both arms back on the last two steps.
3. Jump straight up and land on two feet.
4. Do 15 approaches.

Coach's cue: Slow to fast, big last two steps.

Bring: line or tape

Safety: Land on two feet on a non-slip surface. Stop if your knees or ankles hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Standing Down Ball

Ages 7 and up · 8 min · Technical · court

Hit a tossed ball over the net from a standing position with a high elbow.

1. Stand a step from a lowered net or rope.
2. A partner tosses the ball above your hitting shoulder.
3. Reach high and hit down and over with an open hand.
4. Do 20 hits.

Coach's cue: High elbow, open hand.

Bring: volleyball, net or rope

Safety: Warm up your shoulder first, keep serve and hitting sets short, and stop if your shoulder hurts.

Two-Step Approach and Catch

Ages 7 and up · 8 min · Technical · court

Toss the ball up, take two approach steps, jump and catch it at your highest reach.

1. Toss the ball high in front of you.
2. Take two steps, swinging both arms back.
3. Jump off both feet and catch the ball high.
4. Do 10 jumps, then rest.

Coach's cue: Step, step, swing and reach.

Bring: volleyball

Safety: Keep the jump count low (stop at the number in the steps) and land on two feet with soft knees. Stop if your knees hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Open-Hand Tip

Ages 7 and up · 8 min · Technical · court

Learn a soft tip with the finger pads into an open spot.

1. A partner tosses a ball near the net.
2. Reach high and push it with your finger pads over the net.
3. Aim for a hoop placed just past the net.
4. Do 20 tips.

Coach's cue: Fingers firm, soft push.

Bring: volleyball, net or rope, hoop

Puddle Jumping

Ages 7 and up · 8 min · Physical · field

Pretend lines or towels are puddles and jump over them with two feet, landing quietly like a cat.

1. Lay out 5 or 6 "puddles" of different sizes.
2. Jump over each one with two feet.
3. Land quietly with bent knees.
4. Go through the course 4 times, making the puddles wider if it feels easy.

Coach's cue: Swing the arms, land like a cat.

Bring: chalk, rope or towels

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Hopscotch Course

Ages 7 and up · 10 min · Physical · field

Classic hopscotch builds springy hops on one and two feet, plus balance and rhythm.

1. Draw a hopscotch grid.
2. Toss a marker into a square.
3. Hop and jump through the grid, skipping the square with the marker.
4. Play 10 turns, taking turns with a family member.

Coach's cue: Light and bouncy.

Bring: chalk or tape

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Freeze-Landing Jumps

Ages 7 and up · 6 min · Physical · field

Jump forward and freeze on landing like a statue. The first step of every jumping skill is a safe landing.

1. Stand with feet hip-width apart.
2. Swing your arms and jump forward a small distance.
3. Land on both feet, knees bent and over your toes, and freeze for 3 seconds.
4. Do 10 jumps.

Coach's cue: Quiet feet, frozen statue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Soft Ball Push Toss

Ages 7 and up · 8 min · Physical · field

Push a big soft ball from your chest to a partner or wall as hard as you can. Teaches using legs and arms together.

1. Hold the ball at your chest with both hands.
2. Bend your knees a little, then push up and out.
3. Push the ball to a partner or a wall.
4. Do 15 pushes.

Coach's cue: Legs, then arms, push!

Bring: large soft ball or beach ball, partner or wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Approach Footwork and Arm Shape

Ages 7 and up · 8 min · Technical · indoors

Learn the approach steps and the bow-and-arrow arm shape of an attack, in place and with no ball.

1. Step left, right, left in place (right-handers), swinging both arms back.
2. Bring both arms up as you jump softly straight up.
3. Draw your hitting arm back like a bow and arrow at the top.
4. Land on both feet; do 3 sets of 6.

Coach's cue: Arms back, arms up, bow and arrow.

Bring: none

Safety: Land softly with knees over toes on a non-slip floor. Stop if your knees or ankles hurt.

Toss and Hit Over the Net

Ages 11 and up · 12 min · Technical · court

Put the approach and arm swing together on your own toss.

1. Toss the ball high in front of your hitting shoulder.
2. Take your approach and jump.
3. Hit the ball over the net at the top of your reach.
4. Do 20 hits.

Coach's cue: Reach high, contact in front.

Bring: volleyball, net

Safety: Land on two feet on a non-slip surface. Stop if your knees or ankles hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Hitting Off a Set

Ages 11 and up · 12 min · Technical · court

Time your approach to a set from a partner.

1. Your partner sets a high ball to the outside.
2. Start your approach as the ball leaves their hands.
3. Hit into the far court.
4. Take 20 swings.

Coach's cue: Wait, then go fast.

Bring: volleyball, net, partner

Safety: Land on two feet on a non-slip surface. Stop if your knees or ankles hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Roll Shot Placement

Ages 11 and up · 12 min · Tactical · court

Use a slower topspin shot to place the ball deep in the corners.

1. Mark both deep corners on the far side.
2. Off a toss or set, swing slower and roll your hand over the ball.
3. Aim the ball to land in a corner.
4. Hit 20 and count your makes.

Coach's cue: Slow swing, high arc, deep corner.

Bring: volleyball, net, cones

Safety: Warm up your shoulder first, keep serve and hitting sets short, and stop if your shoulder hurts.

Approach Timing Game

Ages 11 and up · 10 min · Technical · court

Start your approach at the right moment by watching the ball reach its peak.

1. A partner sets or tosses high.
2. Begin your approach as the ball reaches its highest point.
3. Jump and catch the ball high in front of your hitting shoulder.
4. Do 12 approaches.

Coach's cue: Wait, then go.

Bring: volleyball, partner

Safety: Keep the jump count low (stop at the number in the steps) and land on two feet with soft knees. Stop if your knees hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Hit a Held Ball

Ages 11 and up · 10 min · Technical · court

A coach holds the ball up high near the net so you can practice the hand contact at full reach.

1. A coach stands on a sturdy box beside your landing spot and holds a ball up high and steady near the net.
2. Take your approach and jump.
3. Swing and knock the ball out of their hand with a full wrist snap.
4. Do 10 swings.

Coach's cue: Full reach, snap over the top.

Bring: volleyball, coach

Safety: Land softly on two feet with bent knees on a non-slip surface. Stop if your knees or ankles hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Snap-Down to Stick

Ages 11 and up · 8 min · Physical · field

Rise onto your toes with arms up, then snap down into a quick athletic landing. The safest way to learn to absorb force.

1. Stand tall and rise onto your toes with arms high.
2. Quickly drop your arms and hips into a quarter squat on flat feet.
3. Hold the landing: knees over toes, chest up, for 2 seconds.
4. Do 3 sets of 5.

Coach's cue: Snap and stick, quiet feet.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Broad Jump and Hold

Ages 11 and up · 10 min · Physical · field

Jump forward as far as you can with control and hold the landing. Distance only counts if you stick it.

1. Stand with toes at a line.
2. Swing your arms back, then forward as you jump out.
3. Land on both feet and hold for 2 seconds without stepping.
4. Do 3 sets of 3 with full rest; note your best stuck jump.

Coach's cue: Swing, jump, stick.

Bring: soft ground, tape measure (optional)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Springy Ankle Pogo Series

Ages 11 and up · 6 min · Physical · field

Small, quick, springy hops using stiff ankles. Builds the bounce in running and jumping.

1. Stand tall with soft knees and arms relaxed.
2. Hop on the balls of your feet with quick, small bounces.
3. Keep the knees almost still; the ankles do the work.
4. Do 3 sets of 10 hops with rest.

Coach's cue: Hot ground, quick bounce.

Bring: soft ground or mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Light Ball Chest Throws

Ages 11 and up · 10 min · Physical · field

Throw a light weighted ball from your chest into a wall with a step. Builds whole-body power safely.

1. Stand 2 to 3 yards from a solid wall.
2. Hold the ball at your chest, step forward and push it hard into the wall.
3. Catch it on the rebound or let it drop.
4. Do 3 sets of 6.

Coach's cue: Step and push through the wall.

Bring: light ball of 1 to 2 kg (2 to 4 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Line and Cross-Court Shots

Ages 14 and up · 15 min · Technical · court

Aim your attack down the line or cross-court on purpose.

1. Mark a target down the line and one cross-court.
2. Your partner calls the target as they set.
3. Turn your shoulders and wrist to hit it.
4. Take 20 swings and count hits.

Coach's cue: Same approach, late wrist.

Bring: volleyball, net, partner, cones

Safety: Land on two feet on a non-slip surface. Stop if your knees or ankles hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Hitting Around a Block

Ages 14 and up · 15 min · Tactical · court

Score against a blocker by hitting high off the hands or finding the gap.

1. One partner sets while another puts up a block.
2. Look at the block in the air.
3. Hit high off the outside hand or into the open seam.
4. Take 15 swings, then rotate.

Coach's cue: See the block, then choose.

Bring: volleyball, net, 2 partners

Safety: Land on two feet on a non-slip surface. Stop if your knees or ankles hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Quick Attack Timing

Ages 14 and up · 12 min · Technical · court

Middle hitter work: be in the air as the setter touches the ball for a fast, low set.

1. Start at the 3-meter line in front of the setter.
2. Take off as the pass reaches the setter.
3. Swing fast at a low set just above the net.
4. Do 12 attacks with rest between sets of 4.

Coach's cue: In the air early, fast arm.

Bring: volleyball, net, setter

Safety: For ages 12 and up. Keep the jump count low (stop at the number in the steps) and land on two feet with soft knees. Stop if your knees hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Pass, Release and Attack

Ages 14 and up · 15 min · Tactical · court

Outside hitter work: pass a ball, open up to the sideline and attack the next set.

1. Pass a tossed ball to the setter.
2. Release wide to the sideline and get ready to approach.
3. Attack the set from the outside.
4. Do 12 rounds; take a short rest every 4.

Coach's cue: Pass, open, go.

Bring: volleyball, net, setter, tosser

Safety: Keep the jump count low (stop at the number in the steps) and land on two feet with soft knees. Stop if your knees hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Back Row Attack

Ages 14 and up · 12 min · Technical · court

Jump from behind the 3-meter line and hit the ball deep into the court.

1. Start your approach a step behind the 3-meter line.
2. Take off behind the line.
3. Hit up and over with topspin so the ball lands deep.
4. Do 10 attacks.

Coach's cue: Take off behind the line, hit deep.

Bring: volleyball, net, setter

Safety: For ages 12 and up. Keep the jump count low (stop at the number in the steps) and land on two feet with soft knees. Stop if your knees hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Low Box Jump-Ups

Ages 14 and up · 12 min · Physical · field

Jump onto a low, solid box and land softly, then step down. Trains power with low landing force.

1. Stand an arm's length from the box.
2. Swing the arms and jump onto the box, landing softly in a quarter squat.
3. Stand tall, then step down one foot at a time.
4. Do 3 sets of 4 with full rest.

Coach's cue: Land quiet, step down.

Bring: low, stable box or step (30 cm or lower)

Safety: Only with a coach watching. Use a low, steady box that will not slide; step down, never jump down. Stop if anything hurts.

Side-to-Side Bound and Freeze

Ages 14 and up · 10 min · Physical · field

Push off one leg sideways and land on the other, holding the landing. Builds side-to-side power and knee control.

1. Stand on your right leg.
2. Push sideways and land on your left leg.
3. Hold for 2 seconds: knee over toes, hips level.
4. Bound back; do 3 sets of 4 each way.

Coach's cue: Push wide, land still.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rotational Wall Throws

Ages 14 and up · 10 min · Physical · field

Turn and throw a light ball sideways into a wall. Trains power that starts in the legs and passes through the trunk.

1. Stand side-on to a wall, 2 yards away.
2. Hold the ball at your hip away from the wall.
3. Turn your hips and throw the ball into the wall.
4. Do 3 sets of 5 each side.

Coach's cue: Hips turn, arms follow.

Bring: light ball of 1 to 3 kg (2 to 6 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Mini Hurdle Rebound Hops

Ages 14 and up · 12 min · Physical · field

Hop over a line of low hurdles with quick, springy contacts. Only once landings are solid.

1. Set low hurdles about a stride apart.
2. Hop over each one on two feet with quick, short contacts.
3. Keep arms driving and the trunk tall.
4. Do 4 runs through the line, with full rest. Keep total hops under 60 for the day.

Coach's cue: Off the ground fast.

Bring: 4 to 6 low mini hurdles or rolled towels (15 cm)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Blocking Ready Position

Ages 7 and up · 6 min · Technical · court

Stand ready at the net with your hands high and knees bent.

1. Stand an arm's length from the net.
2. Hold your hands at head height with fingers spread.
3. Bend your knees slightly and hold for 10 seconds.
4. Do 10 holds.

Coach's cue: Hands high, eyes through the net.

Bring: net or wall

Block Jumps at a Wall

Ages 7 and up · 8 min · Physical · court

Jump straight up and reach without drifting forward.

1. Stand facing a wall, a foot away.
2. Jump and reach both hands as high as you can.
3. Land on two feet without touching the wall.
4. Do 4 sets of 6.

Coach's cue: Straight up, straight down.

Bring: wall

Safety: Land on two feet on a non-slip surface. Stop if your knees or ankles hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Block and Press Catch

Ages 7 and up · 8 min · Technical · court

Learn strong blocking hands: press a tossed ball back down on the other side, no jump needed.

1. Stand at a lowered rope with hands up and fingers spread.
2. A partner tosses the ball at your hands from the other side.
3. Press your hands forward and push the ball down on their side.
4. Do 20 presses.

Coach's cue: Firm hands, push it down.

Bring: volleyball, rope or low net, partner

Safety: Keep your fingers spread and firm; the partner tosses gently.

Side-Step Block Footwork

Ages 7 and up · 8 min · Technical · court

Move along the net with small side steps and hands up, then a small jump.

1. Stand facing a wall or net with hands at shoulder height.
2. Side-step 2 steps, keeping your shoulders square.
3. Do a small two-foot jump with hands up.
4. Do 8 each way.

Coach's cue: Square shoulders, hands up.

Bring: tape line

Safety: Land softly on two feet with bent knees on a non-slip surface. Stop if your knees or ankles hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Bear Crawl Trail

Ages 7 and up · 6 min · Physical · field

Crawl like a bear on hands and feet along a trail. Builds arm, shoulder and tummy strength through play.

1. Set a start and finish 10 steps apart.
2. Get on hands and feet, knees just off the ground.
3. Crawl forward with a flat back, then backward.
4. Do 4 trips.

Coach's cue: Flat back like a table.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Crab Walk Path

Ages 7 and up · 6 min · Physical · field

Walk like a crab, tummy up, on hands and feet. Builds strong shoulders and hips.

1. Sit, place hands behind you and feet in front.
2. Lift your hips off the ground.
3. Walk forward, backward and sideways along a path.
4. Do 4 trips of 10 steps.

Coach's cue: Hips high like a crab.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Wall Push-Up Countdown

Ages 7 and up · 5 min · Physical · indoors

Push-ups against a wall teach the right shape before ever going to the floor.

1. Stand an arm's length from a wall with hands at shoulder height.
2. Bend your elbows to bring your chest toward the wall, body straight.
3. Push back while counting down from 10.
4. Do 2 or 3 rounds of 10.

Coach's cue: Straight like a board.

Bring: wall

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Chair Sit-and-Stand

Ages 7 and up · 5 min · Physical · indoors

Sit down to a chair slowly and stand up without using your hands. The first step of a good squat.

1. Stand in front of a sturdy chair, feet hip-width apart.
2. Reach arms forward and sit back slowly to touch the chair.
3. Stand up tall without using your hands.
4. Do 2 rounds of 10.

Coach's cue: Slow down, fast up.

Bring: sturdy chair or bench

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Shuffle and Block

Ages 11 and up · 10 min · Physical · court

Move along the net with a shuffle step and block.

1. Start in the middle of the net.
2. Shuffle two steps to the right and block jump.
3. Shuffle back and go left.
4. Do 12 blocks.

Coach's cue: Stay square to the net.

Bring: net

Safety: Land on two feet on a non-slip surface. Stop if your knees or ankles hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Pressing Over the Net

Ages 11 and up · 10 min · Technical · court

Reach over the net so the ball goes down on the other side.

1. Your partner stands on a sturdy box a step back from the net on their side and reaches a ball out just above the tape, so nobody is under the net.
2. Jump and press your hands over to touch it.
3. Do not touch the net.
4. Do 15 reps.

Coach's cue: Reach over, not just up.

Bring: net, partner, volleyball

Safety: Land on two feet on a non-slip surface. Stop if your knees or ankles hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Crossover Block Step

Ages 11 and up · 10 min · Technical · court

Cover more net with a crossover step and still jump square.

1. Start in blocking ready position in the middle.
2. Step, cross over and plant to face the net.
3. Jump with hands up and land on both feet.
4. Do 6 each way.

Coach's cue: Plant square before you jump.

Bring: tape line

Safety: Keep the jump count low (stop at the number in the steps) and land on two feet with soft knees. Stop if your knees hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Block Eye Sequence

Ages 11 and up · 10 min · Tactical · court

Look in the right order: the pass, the setter, the set, then the hitter.

1. Partners pass, set and toss to a hitter on the other side.
2. Say out loud what you look at: "pass, setter, ball, hitter".
3. Move to block in front of the hitter.
4. Do 12 reps without jumping, then 6 with a jump.

Coach's cue: See the hitter last.

Bring: volleyball, 3 partners

Safety: Land softly on two feet with bent knees on a non-slip surface. Stop if your knees or ankles hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Soft Block Hands

Ages 11 and up · 8 min · Technical · court

For shorter blockers: tilt your hands back to slow the ball up for your teammates.

1. Stand at the net with hands up and tilted slightly back.
2. A partner on the other side hits a soft ball at your hands.
3. Let it bounce up and back into your court.
4. Do 15 reps, then 5 with a small jump.

Coach's cue: Tilt back, slow it up.

Bring: volleyball, net, partner

Safety: Land softly on two feet with bent knees on a non-slip surface. Stop if your knees or ankles hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Bodyweight Squat Pattern

Ages 11 and up · 8 min · Physical · indoors

Learn the body-weight squat with heels down, knees over toes and chest up. The base of lower-body strength.

1. Feet shoulder-width, toes slightly out.
2. Push hips back and bend the knees, keeping heels flat.
3. Go as low as you can with a flat back, then stand up.
4. Do 3 sets of 8 to 10, slowly.

Coach's cue: Knees follow the toes.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Stick Hip Hinge

Ages 11 and up · 8 min · Physical · indoors

Hold a stick along your back and learn to bend from the hips with a flat back. This is the shape of every safe lift from the floor.

1. Hold a stick along your spine touching head, upper back and tailbone.
2. Soften the knees and push your hips back.
3. Keep all three touch points on the stick as you lean forward.
4. Stand up by squeezing your hips forward; do 3 sets of 8.

Coach's cue: Hips back, stick stays on.

Bring: broomstick or dowel

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Split Squat Basics

Ages 11 and up · 8 min · Physical · indoors

With one foot forward and one back, lower straight down and up. Builds single-leg strength and knee control.

1. Step one foot forward into a long stance.
2. Lower your back knee toward the ground, trunk tall.
3. Keep the front knee over the middle of the foot.
4. Push back up; do 2 sets of 8 each leg.

Coach's cue: Straight down, straight up.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Incline Push-Up Progression

Ages 11 and up · 8 min · Physical · indoors

Push-ups with hands on a bench, moving lower as you get stronger, until floor push-ups are clean.

1. Place hands on a bench, body straight from head to heel.
2. Lower your chest to the bench with elbows at about 45 degrees.
3. Push back up without the hips sagging.
4. Do 3 sets of 8; move to a lower surface when all are clean.

Coach's cue: Body like a plank, elbows in.

Bring: bench, step or sturdy table

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Reading the Hitter

Ages 14 and up · 12 min · Tactical · court

Watch the set and the hitter's shoulder to put your block in the right place.

1. A partner sets to a hitter on the other side.
2. Watch the ball, then the setter, then the hitter.
3. Line your hands up with their hitting shoulder.
4. Block 15 swings.

Coach's cue: Ball, setter, ball, hitter.

Bring: volleyball, net, 2 partners

Safety: Land on two feet on a non-slip surface. Stop if your knees or ankles hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Closing a Double Block

Ages 14 and up · 12 min · Tactical · court

Join a teammate at the net so there is no gap between your hands.

1. The outside blocker sets the position.
2. The middle blocker moves over and jumps with them.
3. Keep your hands and hips close together.
4. Do 12 reps.

Coach's cue: Close the seam, jump together.

Bring: volleyball, net, 3 partners

Safety: Land on two feet on a non-slip surface. Stop if your knees or ankles hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Swing Block Footwork

Ages 14 and up · 12 min · Technical · court

Advanced footwork: swing your arms as you move so you jump higher at the net.

1. Start in the middle, hands low.
2. Step, cross over, plant, swinging both arms like an approach.
3. Jump and press over the net.
4. Do 8 each way with rest.

Coach's cue: Swing and press.

Bring: tape line

Safety: Keep the jump count low (stop at the number in the steps) and land on two feet with soft knees. Stop if your knees hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Block, Land and Turn

Ages 14 and up · 12 min · Physical · court

After the block, land, turn to find the ball and get ready to attack.

1. Block jump at the net.
2. Land on both feet and turn toward the ball tossed into your court.
3. Back off the net for an approach.
4. Do 10 rounds.

Coach's cue: Land, find it, back off.

Bring: volleyball, net, partner

Safety: Keep the jump count low (stop at the number in the steps) and land on two feet with soft knees. Stop if your knees hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Blocking Calls

Ages 14 and up · 12 min · Tactical · court

Team practice: blockers talk to decide who closes and whether to read or commit.

1. Two or three blockers stand at the net.
2. The coach shows an attack plan with hand signals.
3. Blockers call who closes and where.
4. Run 12 plays at walking pace, then with jumps.

Coach's cue: Talk before the set.

Bring: volleyball, team, coach

Safety: Land softly on two feet with bent knees on a non-slip surface. Stop if your knees or ankles hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Goblet Squat with Light Load

Ages 14 and up · 12 min · Physical · field

Hold a light weight at your chest and squat with perfect form. Load is added only when every rep looks the same.

1. Hold a light weight against your chest.
2. Squat down between your knees, heels flat, chest up.
3. Pause at the bottom for 1 second, then stand.
4. Do 3 sets of 8; add weight only with your coach, never to failure.

Coach's cue: Chest proud, knees out.

Bring: light dumbbell or kettlebell

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Single-Leg Hinge Reach

Ages 14 and up · 10 min · Physical · indoors

Hinge forward on one leg while the other reaches back. Builds hamstring and hip strength plus balance.

1. Stand on one leg with a soft knee.
2. Hinge forward as the other leg reaches straight back, hips level.
3. Reach down toward the shin, then return to standing.
4. Do 3 sets of 6 each leg; hold a light weight only once the shape is solid.

Coach's cue: Hips square, long line.

Bring: light dumbbell (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Rear-Foot Elevated Split Squat

Ages 14 and up · 12 min · Physical · field

A split squat with the back foot on a bench. Strong single-leg work that needs little load.

1. Rest the top of your back foot on a knee-high bench.
2. Lower straight down until the front thigh is about level.
3. Keep the front knee tracking over the foot.
4. Push up; do 3 sets of 6 each leg.

Coach's cue: Front heel heavy.

Bring: bench or step, light dumbbells (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Push-Up and Band Row Pairs

Ages 14 and up · 12 min · Physical · indoors

Pair a push with a pull: floor push-ups then band rows, so the front and back of the shoulders grow together.

1. Do 8 to 10 clean floor push-ups.
2. Anchor a band at chest height and step back.
3. Row the band to your ribs, squeezing your shoulder blades.
4. Do 3 rounds of both, resting 60 seconds.

Coach's cue: Push tall, pull shoulders back.

Bring: resistance band, sturdy anchor

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Assisted Hamstring Lowers

Ages 14 and up · 8 min · Physical · field

Kneel with a partner holding your ankles and lower forward slowly. One of the best moves to protect the backs of the legs.

1. Kneel on a mat; a partner holds your ankles firmly.
2. Keep a straight line from knees to head.
3. Lower forward as slowly as you can, catching yourself with your hands.
4. Push back up with your hands; do 2 sets of 4.

Coach's cue: Slow and straight.

Bring: partner, mat

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Setter Hands Catch and Push

Ages 7 and up · 8 min · Technical · court

Shape your hands correctly by catching and pushing the ball.

1. Make a triangle with your thumbs and first fingers above your forehead.
2. Toss the ball, catch it in that shape.
3. Push it straight up and catch again.
4. Do 30 reps.

Coach's cue: Hands at your forehead, elbows out.

Bring: volleyball

Wall Sets

Ages 7 and up · 8 min · Technical · court

Set the ball against a wall to build soft, quick hands.

1. Stand a yard from a wall.
2. Set the ball to a spot above your head height.
3. Keep it going without catching.
4. Do 3 sets of 20.

Coach's cue: Use your fingertips, not your palms.

Bring: volleyball, wall

Sets to Self Ladder

Ages 7 and up · 8 min · Technical · court

Set to yourself 2 times, then 3, then 4, catching between rounds.

1. Hold your hands above your forehead in a window shape.
2. Set to yourself twice and catch.
3. Then 3 in a row, then 4, up to 10.
4. Start again when the ball drops.

Coach's cue: Window above the forehead.

Bring: volleyball

Balloon Sets

Ages 7 and up · 6 min · Technical · court

Young players learn the setting window with a slow balloon.

1. Hold your hands up in a window shape.
2. Push the balloon up with all ten fingers.
3. Keep it up as long as you can.
4. Try 3 rounds and beat your own count.

Coach's cue: All ten fingers.

Bring: balloon

Set to a Hoop

Ages 7 and up · 8 min · Technical · court

Catch a toss and set it into a hoop or basket held by a parent.

1. A parent tosses the ball high to you.
2. Catch it at your forehead in a window shape.
3. Push it up and into the basket they hold.
4. Do 20 and count your makes.

Coach's cue: Catch high, push high.

Bring: volleyball, hoop or laundry basket, partner

Toss and Catch Ladder

Ages 7 and up · 8 min · Physical · field

Climb a ladder of catching challenges: toss to yourself, clap then catch, spin then catch.

1. Toss a soft ball up and catch it with two hands 5 times.
2. Then clap once before you catch.
3. Then clap twice, then touch your knees.
4. Count your catches out of 10 at each step.

Coach's cue: Watch it into your hands.

Bring: soft ball or beanbag

Skipping Path

Ages 7 and up · 6 min · Physical · field

Learn to skip and gallop, two of the basic movement skills, with fun patterns along a path.

1. Gallop along a path leading with one foot, then the other.
2. Skip with a step-hop on each foot.
3. Add big arm swings.
4. Do 4 trips each.

Coach's cue: Step-hop, step-hop.

Bring: open space

Target Kick Practice

Ages 7 and up · 8 min · Physical · field

Kick a ball at targets from a short distance, using both feet. Builds eye-foot coordination.

1. Set 3 targets about 5 steps away.
2. Step beside the ball and kick toward a target.
3. Try with your other foot too.
4. Count hits out of 10 with each foot.

Coach's cue: Plant foot next to the ball.

Bring: ball, boxes or cones as targets

Balloon Keep-Up

Ages 7 and up · 6 min · Physical · indoors

Keep a balloon off the floor using hands, knees, head or feet. Great indoors on a rainy day.

1. Tap the balloon up with your hand.
2. Keep it in the air using different body parts.
3. Count how many taps before it lands.
4. Play together and count as a team.

Coach's cue: Light taps, watch it.

Bring: balloon

Safety: Clear the space of furniture with sharp corners.

Overarm Target Throw

Ages 7 and up · 8 min · Physical · field

Throw overarm at a target, stepping with the opposite foot. A basic movement skill every child should learn.

1. Stand side-on to a target 4 to 6 steps away.
2. Point your free hand at the target.
3. Step with the opposite foot and throw overarm.
4. Count hits out of 10, then try the other hand.

Coach's cue: Point, step, throw.

Bring: soft balls or beanbags, bucket or target

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ready-Body Warm-Up Game

Ages 7 and up · 10 min · Physical · field

A warm-up for young children that builds landing, balance and body control through a follow-the-coach game. Do it before every practice.

1. Jog, skip and gallop between cones for 2 minutes.
2. One-leg balance and "statue" freezes: 2 minutes.
3. Soft two-foot jumps with frozen landings: 2 minutes.
4. Bear crawls and spider walks, then easy runs with stops: 4 minutes.

Coach's cue: Soft landings, strong stops.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Setting on the Move

Ages 11 and up · 12 min · Technical · court

Get your feet to the ball, stop, then set.

1. Your partner tosses a yard to either side of you.
2. Move under the ball and square your shoulders.
3. Set it back high.
4. Do 30 sets.

Coach's cue: Feet first, then hands.

Bring: volleyball, partner

Back Sets

Ages 11 and up · 12 min · Technical · court

Set the ball behind you without showing where it is going.

1. Stand between two partners.
2. Receive from one and set over your head to the other.
3. Arch slightly and push your hands back.
4. Do 20, then swap places.

Coach's cue: Same start, hips forward, hands back.

Bring: volleyball, 2 partners

Setter Footwork to Target

Ages 11 and up · 10 min · Technical · court

Setter work: run to the target spot and face the left side before the ball arrives.

1. Start in the back row on the right.
2. A partner tosses toward the net.
3. Run to the target, right foot slightly forward, and face left front.
4. Set to a cone at the left antenna; do 15.

Coach's cue: Get there, then face your hitter.

Bring: volleyball, cones, partner

Set Height Ladder

Ages 11 and up · 10 min · Technical · court

Control the height of your sets: high, medium and low.

1. Stand 4 yards from a partner.
2. Set 5 high, 5 medium and 5 low.
3. Your partner catches and tells you which height it was.
4. Do 3 rounds.

Coach's cue: Same hands, different push.

Bring: volleyball, partner

Run-Down Sets

Ages 11 and up · 10 min · Physical · court

Chase a ball off the net and set it high back to the middle.

1. A partner tosses the ball away from the target.
2. Run to get under it and stop before you set.
3. Set it high to a cone in the middle of the court.
4. Do 12 sets.

Coach's cue: Beat the ball there.

Bring: volleyball, partner

Safety: Warm up first and keep the area clear of loose balls.

Ladder Footwork Patterns

Ages 11 and up · 10 min · Physical · field

Quick foot patterns through a ladder on the ground: two in, in-out, side steps.

1. Lay a ladder or draw one with chalk.
2. Run through with two feet in each square.
3. Then try in-in-out-out sideways.
4. Do 3 trips of each pattern; get it right before getting fast.

Coach's cue: Right first, then fast.

Bring: agility ladder or chalk ladder

Wall Rebound Catch

Ages 11 and up · 8 min · Physical · field

Throw a ball at a wall and catch it on the rebound with one hand, then the other.

1. Stand 3 yards from a wall.
2. Throw underarm and catch with two hands 10 times.
3. Switch to one-hand catches with each hand.
4. Count clean catches out of 20.

Coach's cue: Soft hands, give with the ball.

Bring: bouncy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Cross-Crawl Rhythm

Ages 11 and up · 6 min · Physical · indoors

Touch opposite hand to opposite knee and foot in a rhythm. Builds left-right coordination.

1. March and touch your right hand to your left knee, then left hand to right knee.
2. Next touch behind you: hand to opposite heel.
3. Mix front and back in a 4-count rhythm.
4. Do 4 sets of 20 touches.

Coach's cue: Smooth rhythm, opposite sides.

Bring: none

Rope Footwork Tricks

Ages 11 and up · 10 min · Physical · field

Learn new skipping-rope footwork: side-to-side, boxer step, one foot, high knees.

1. Warm up with basic two-foot skips for 30 seconds.
2. Learn one new trick at a time.
3. Do 20 clean skips of each trick.
4. Rest between tricks.

Coach's cue: Wrists turn the rope.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Knee-Smart Warm-Up

Ages 11 and up · 12 min · Physical · field

An injury-prevention warm-up that trains knee control and landing. Done before every session, programs like this cut injuries.

1. Jog, shuffle and backpedal between cones for 3 minutes.
2. Lunge walks and leg swings for 2 minutes.
3. Squats and a side plank: 1 set each.
4. Two-foot hops and hop-and-holds with stuck landings, then controlled cuts.

Coach's cue: Knees over toes, every time.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Setting Off a Bad Pass

Ages 14 and up · 15 min · Tactical · court

Turn a pass that is off the net into a hittable ball.

1. A partner tosses balls off the net, short and long.
2. Run under the ball and face your target.
3. Set a high, safe ball to the outside.
4. Do 20 sets.

Coach's cue: Beat the ball there, give your hitter height.

Bring: volleyball, net, 2 partners

Jump Setting

Ages 14 and up · 12 min · Technical · court

Set the ball at the top of a jump to speed up your offense.

1. Your partner tosses the ball tight to the net.
2. Jump and set at the top of your reach.
3. Deliver to the outside or the middle.
4. Do 20 sets.

Coach's cue: Jump first, set at the top.

Bring: volleyball, net, partner

Safety: Land on two feet on a non-slip surface. Stop if your knees or ankles hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Setter Dump

Ages 14 and up · 12 min · Tactical · court

Surprise the defense by tipping the second ball over instead of setting.

1. Get to the target and look like you will set.
2. At the last moment, push the ball over with your left hand.
3. Aim for open spots in the far court.
4. Do 12 and count the ones that land in.

Coach's cue: Look like a set, then dump.

Bring: volleyball, net, partner

Safety: Land softly on two feet with bent knees on a non-slip surface. Stop if your knees or ankles hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Read and Choose

Ages 14 and up · 12 min · Tactical · court

A partner shows where the block is; set the hitter away from it.

1. A partner stands on the other side and shifts left or right.
2. Another tosses you the pass.
3. Set to the side away from the blocker.
4. Do 15 reps and count your good choices.

Coach's cue: Set away from the block.

Bring: volleyball, net, 2 partners

Running Sets to the Pin

Ages 14 and up · 12 min · Technical · court

Set accurately to the outside even when you are moving or off the net.

1. A partner tosses balls off the net and to your sides.
2. Move, square to your target and set to the outside antenna.
3. Aim for a set a little inside the antenna.
4. Do 15 sets.

Coach's cue: Square to target, then set.

Bring: volleyball, net, cones

Reaction Ball Catch

Ages 14 and up · 10 min · Physical · field

Catch a ball that bounces in odd directions. Trains fast hands and eyes.

1. Drop or throw a reaction ball to bounce off the floor.
2. React and catch it before the second bounce.
3. Move on to throwing it off a wall.
4. Count clean catches out of 20.

Coach's cue: Ready hands, quick feet.

Bring: reaction ball or bumpy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Two-Ball Wall Toss

Ages 14 and up · 10 min · Physical · field

Throw and catch two balls against a wall in rhythm. Hard on the brain, great for coordination.

1. Hold one ball in each hand facing a wall.
2. Throw with the right, then the left, catching each on the rebound.
3. Find a steady rhythm.
4. Count clean pairs out of 20.

Coach's cue: Rhythm first.

Bring: two small balls, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ladder Plus Catch

Ages 14 and up · 12 min · Physical · field

Run a footwork pattern while a partner tosses you a ball to catch and return. Feet and hands working together.

1. Run through the ladder with a chosen pattern.
2. Your partner tosses a ball halfway through.
3. Catch and return the ball without breaking the pattern.
4. Do 8 runs; count clean ones.

Coach's cue: Feet keep going.

Bring: agility ladder, ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Carioca Rhythm Run

Ages 14 and up · 8 min · Physical · field

Move sideways crossing feet in front and behind with hip turn. Builds rhythm and hip control.

1. Move sideways, crossing one foot in front then behind.
2. Let the hips turn while the shoulders stay square.
3. Go 15 yards each way.
4. Do 4 trips each way, getting quicker.

Coach's cue: Hips turn, shoulders square.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Passing Platform

Ages 7 and up · 8 min · Technical · court

Make a flat platform with your forearms and let the ball bounce off it.

1. Put one hand in the other with thumbs side by side.
2. Lock your elbows and angle your arms to your target.
3. Your partner tosses; pass it back to their chest.
4. Do 30 passes.

Coach's cue: Flat arms, face your target.

Bring: volleyball, partner

Pass to Yourself

Ages 7 and up · 8 min · Technical · court

Keep the ball up on your own to learn control.

1. Toss the ball and pass it straight up off your platform.
2. Keep it going at head height.
3. Count how many you get in a row.
4. Do 5 attempts and record your best.

Coach's cue: Small movements, use your legs.

Bring: volleyball

Balloon Bumps

Ages 7 and up · 6 min · Technical · indoors

Use a slow balloon to learn a flat platform with your forearms.

1. Make a flat platform by putting your hands together, thumbs side by side.
2. Bump the balloon up with your forearms.
3. Keep it going as long as you can.
4. Play 3 rounds and beat your own count.

Coach's cue: Flat arms, lift with your legs.

Bring: balloon

Toss, Bump, Catch

Ages 7 and up · 8 min · Technical · court

A parent tosses, you bump it back, and they catch it at chest height.

1. Stand 3 yards apart.
2. A parent tosses underhand to your platform.
3. Bump it back so they can catch it without moving.
4. Do 20 and count the easy catches.

Coach's cue: Angle your arms at the target.

Bring: volleyball, partner

Wall Forearm Passes

Ages 7 and up · 8 min · Technical · court

Pass the ball against a wall again and again to build a steady platform.

1. Stand 2 big steps from a wall.
2. Bump the ball up against the wall.
3. Let it bounce once if needed, then bump again.
4. Count your longest run of passes.

Coach's cue: Quiet arms, move your feet.

Bring: volleyball, wall

Flamingo Stand Count

Ages 7 and up · 5 min · Physical · indoors

Stand on one leg like a flamingo and count how long you can stay steady. Try the other leg too.

1. Stand on one foot, the other foot lifted near your knee.
2. Hold your arms out to help.
3. Count how long you can stay without touching down.
4. Do 3 tries each leg; try to beat your own count.

Coach's cue: Eyes on one spot.

Bring: none

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Tightrope Line Walk

Ages 7 and up · 6 min · Physical · field

Walk along a line on the ground like a tightrope walker: forward, backward and on tiptoes.

1. Lay a rope or draw a line about 4 yards long.
2. Walk heel to toe along it.
3. Then walk backward, then on tiptoes.
4. Do 3 trips each way.

Coach's cue: Arms out, slow steps.

Bring: rope, tape or chalk line

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Statue Freeze Dance

Ages 7 and up · 8 min · Physical · indoors

Dance to music and freeze in a balance pose when it stops, sometimes on one foot.

1. Play music and dance around.
2. When it stops, freeze in a pose.
3. The caller may say "one foot" or "tiptoes" for the next freeze.
4. Play 10 rounds.

Coach's cue: Freeze like stone.

Bring: music

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Pillow Path Balance

Ages 7 and up · 8 min · Physical · field

Step across a path of cushions on the floor without stepping off. Wobbly ground trains the ankles.

1. Lay cushions in a path on a soft floor or grass.
2. Step from cushion to cushion.
3. Try it slowly, then on one foot per cushion.
4. Do 5 trips.

Coach's cue: Soft knees, steady steps.

Bring: cushions or pillows

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Shuffle and Pass

Ages 11 and up · 12 min · Technical · court

Move your feet to get behind the ball before you pass.

1. Your partner tosses to your left and right.
2. Shuffle so the ball is in the middle of your body.
3. Stop, then pass to target.
4. Do 30 passes.

Coach's cue: Beat the ball to the spot.

Bring: volleyball, partner

Serve Receive in Pairs

Ages 11 and up · 12 min · Tactical · court

Pass a real serve to where a setter would stand.

1. Your partner serves easy balls over the net.
2. Call "mine" and pass toward the setter's spot.
3. Do 15, then swap.
4. Count passes a setter could use.

Coach's cue: Call it early, hold your platform.

Bring: volleyball, net, partner

Angle the Platform

Ages 11 and up · 10 min · Technical · court

Pass balls that come to your side by tilting your arms toward the target.

1. A partner tosses to your left or right side.
2. Drop your outside shoulder so your arms face the target.
3. Pass to a cone or person at the target.
4. Do 10 each side.

Coach's cue: Shoulder drop, aim the arms.

Bring: volleyball, partner, cone

Free Ball Overhead Pass

Ages 11 and up · 10 min · Technical · court

Take an easy free ball with your hands overhead and send it to the target.

1. A partner sends an easy high ball over the net.
2. Call "free", move under it and use your setting hands.
3. Pass it high to the target zone.
4. Do 15 and count good passes.

Coach's cue: Call it, get under it.

Bring: volleyball, partner

Star Reach Balance

Ages 11 and up · 8 min · Physical · indoors

Stand on one leg and reach the other foot out to the front, side and back, like the points of a star.

1. Stand on one leg in the middle of three taped lines.
2. Reach the other foot along each line as far as you can and tap lightly.
3. Return to the middle without touching down between reaches.
4. Do 3 rounds on each leg.

Coach's cue: Hips level, knee over toes.

Bring: tape or chalk

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Hop and Hold

Ages 11 and up · 8 min · Physical · field

Hop forward on one leg and hold the landing for 3 seconds. Trains the knee control that protects ligaments.

1. Stand on one leg.
2. Hop a short distance forward.
3. Land softly and hold for 3 seconds, knee over toes.
4. Do 2 sets of 5 each leg.

Coach's cue: Stick it like glue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Eyes-Closed Stand

Ages 11 and up · 5 min · Physical · indoors

Balance on one leg with your eyes closed. Without your eyes your ankles and inner ear do more work.

1. Stand on one leg near a wall.
2. Find your balance, then close your eyes.
3. Hold as long as you can, up to 30 seconds.
4. Do 3 tries each leg and note your best.

Coach's cue: Small ankle moves, still body.

Bring: wall nearby

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Side Plank Build

Ages 11 and up · 6 min · Physical · indoors

Hold a side plank from the knees, then from the feet. Builds trunk control that keeps you steady.

1. Lie on your side, elbow under your shoulder.
2. Lift your hips so the body is in a straight line (start from the knees).
3. Hold 15 to 20 seconds.
4. Do 3 each side; move to the feet when it is easy.

Coach's cue: Straight line, breathe.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Passing Hard-Driven Balls

Ages 14 and up · 15 min · Technical · court

Absorb a hard-hit ball so it comes up softly.

1. Your partner hits firm balls at you from 6 yards.
2. Stay low with your platform out early.
3. Give slightly at contact to take the pace off.
4. Dig 20, then swap.

Coach's cue: Low and still; let it come to you.

Bring: volleyball, partner

Seam Communication

Ages 14 and up · 15 min · Tactical · court

Decide early who takes a ball served between two passers.

1. Two passers stand side by side; a partner serves at the seam.
2. The passer moving toward the target takes it and calls early.
3. The other opens up to cover.
4. Receive 20 serves.

Coach's cue: Talk before the ball crosses the net.

Bring: volleyball, net, 3 partners

Libero Lanes

Ages 14 and up · 15 min · Tactical · court

Libero work: own a wide lane in serve receive and call the ball early.

1. Set up serve receive with the libero in the middle.
2. The libero calls "mine" early on any ball in their lane.
3. Pass to the target; teammates open up.
4. Receive 20 serves and swap roles.

Coach's cue: Call early, take your lane.

Bring: volleyball, net, server, teammates

Pass Rating Self-Check

Ages 14 and up · 12 min · Tactical · field

Rate your own serve-receive passes from 0 to 3 to track progress against your own past results.

1. Receive 20 serves.
2. After each pass, give it a 3 (perfect), 2, 1 or 0.
3. Add up your score and write it down.
4. Next time, try to beat your own average.

Coach's cue: Rate it honestly, then improve.

Bring: volleyball, server, notebook

Single-Leg Catch and Hold

Ages 14 and up · 10 min · Physical · field

Balance on one leg while a partner tosses a ball to different sides. Catch and throw back without touching down.

1. Stand on one leg facing a partner 3 yards away.
2. Your partner tosses high, low, left and right.
3. Catch and return without the other foot touching down.
4. Do 10 tosses per leg, 2 rounds.

Coach's cue: Stable leg, soft hands.

Bring: ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Multi-Direction Hop and Stick

Ages 14 and up · 10 min · Physical · field

Hop on one leg forward, sideways and diagonally across a cross and freeze each landing.

1. Mark a cross on the ground.
2. Hop forward over the line and stick for 2 seconds.
3. Hop sideways, back and diagonally, sticking each one.
4. Do 2 rounds per leg.

Coach's cue: Land, freeze, then go.

Bring: tape cross on the floor

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Partner Nudge Balance

Ages 14 and up · 8 min · Physical · field

Stand on one leg on a soft pad while a partner gives gentle nudges to the shoulders. Trains quick balance reactions.

1. Stand on one leg on a folded mat.
2. Your partner gives small, gentle pushes from different sides.
3. Stay steady without hopping.
4. Do 3 rounds of 20 seconds per leg.

Coach's cue: Absorb and recover.

Bring: partner, folded mat or pad

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Plank Shoulder Taps

Ages 14 and up · 6 min · Physical · indoors

In a high plank, tap each shoulder with the opposite hand without letting the hips rock.

1. Hold a push-up position with feet a little apart.
2. Lift one hand to tap the opposite shoulder.
3. Keep the hips still.
4. Do 3 sets of 10 taps.

Coach's cue: Hips still as a table.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Prep-and-Protect Warm-Up Sequence

Ages 14 and up · 15 min · Physical · field

A full injury-prevention warm-up for teens: jog, mobility, strength, landing and cutting in one 15-minute flow. Do it before every session.

1. Jog and side-shuffle 2 minutes; leg swings and lunge reaches 2 minutes.
2. Squats, side planks and hamstring lowers: 1 set each, 3 minutes.
3. Snap-downs and hops with stuck landings: 3 minutes.
4. Controlled cuts and build-up runs: 4 minutes.

Coach's cue: Every rep, knees over toes.

Bring: cones, mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Low Ready Shuffles

Ages 7 and up · 8 min · Physical · court

Move sideways in a low stance without standing up.

1. Set cones 4 yards apart.
2. Shuffle between them staying low.
3. Touch each cone.
4. Do 6 rounds of 6 touches.

Coach's cue: Stay low the whole way.

Bring: 2 cones

Jump and Land

Ages 7 and up · 8 min · Physical · court

Learn to land softly on two feet, which protects your knees.

1. Jump straight up from two feet.
2. Land softly on both feet with knees bent.
3. Hold the landing for 2 seconds.
4. Do 4 sets of 6.

Coach's cue: Land like a cat.

Bring: flat surface

Safety: Land on two feet on a non-slip surface. Stop if your knees or ankles hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Net Line Shuffle Touches

Ages 7 and up · 6 min · Physical · court

Shuffle between two cones and touch each one, staying low.

1. Set 2 cones 3 yards apart.
2. Shuffle from cone to cone, touching each one.
3. Keep your hips low and feet apart.
4. Do 5 rounds of 15 seconds.

Coach's cue: Low and quick, do not cross your feet.

Bring: 2 cones

Call and Move

Ages 7 and up · 6 min · Physical · court

A parent calls a direction and you move there fast in a ready position.

1. Start in a ready position.
2. A parent calls "left", "right", "up" or "back".
3. Move two steps that way and get back to ready.
4. Play for 5 minutes with breaks.

Coach's cue: Ready, move, ready.

Bring: parent or partner

Hopscotch Feet

Ages 7 and up · 6 min · Physical · court

Quick hops on one and two feet build balance for landing.

1. Draw a hopscotch grid with chalk.
2. Hop through it, one foot in single boxes and two feet in doubles.
3. Turn around and hop back.
4. Do 8 trips.

Coach's cue: Light, quiet landings.

Bring: chalk

Safety: Land softly on two feet with bent knees on a non-slip surface. Stop if your knees or ankles hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Shadow Step Tag

Ages 7 and up · 8 min · Physical · field

A chasing game for a sunny day: try to step on your partner's shadow while they run and dodge to keep it safe.

1. Pick a clear, sunny space with soft ground.
2. One person chases and tries to step on the other's shadow.
3. Swap roles every time someone is caught or every 30 seconds.
4. Rest and drink after every three rounds.

Coach's cue: Quick little steps, then go!

Bring: sunny yard or open space

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Traffic Light Start-and-Stop

Ages 7 and up · 8 min · Physical · field

A grown-up calls green and red: run fast on green and stop under control on red. Builds quick starts and safe stops.

1. Line up at one end of the yard; the caller stands at the other.
2. On "green" run fast toward the caller.
3. On "red" stop and freeze with soft knees.
4. Reach the caller, then walk back and play again.

Coach's cue: Fast feet, soft stops.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Wake-Up Starts

Ages 7 and up · 8 min · Physical · field

Start a short run from lying, sitting or kneeling, the way an animal jumps up when it wakes. Race only your own clock.

1. Set two markers about 10 big steps apart.
2. Lie on your tummy, sit or kneel behind the first marker.
3. On "go" get up as fast as you can and run past the second marker.
4. Walk back slowly; do 6 to 8 starts, trying a new start position each time.

Coach's cue: Pop up and push the ground away.

Bring: two cones or markers

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Tall Marching and Skipping

Ages 7 and up · 6 min · Physical · field

March and then skip with tall posture and quick arms. These are the building blocks of good running form.

1. March 10 steps lifting each knee to hip height, arms swinging from the shoulder.
2. Now skip the same distance, staying tall.
3. Try a quiet skip and then a high, bouncy skip.
4. Repeat 4 times each way.

Coach's cue: Stand tall, knee up, toes up.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Mirror Me Partners

Ages 7 and up · 6 min · Physical · field

Face a partner and copy every move they make: side steps, hops, crouches. Teaches watching and reacting.

1. Stand facing a partner about two big steps apart.
2. The leader moves side to side, forward and back, crouches or claps.
3. The mirror copies as fast as they can.
4. Swap every 30 seconds.

Coach's cue: Eyes on the belly button, quick feet.

Bring: partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Color Call Cones

Ages 7 and up · 8 min · Physical · field

A grown-up calls a color and you run to touch that cone and back to the middle. Fun reaction and turning practice.

1. Set four colored cones about 4 big steps from a middle spot.
2. Stand in the middle in a ready stance.
3. When a color is called, run to touch it and come back.
4. Do 10 calls, rest, then 10 more.

Coach's cue: Ready feet, go on the call.

Bring: four cones of different colors

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Zigzag Path Run

Ages 7 and up · 8 min · Physical · field

Weave in and out of markers set in a zigzag, getting low to turn around each one.

1. Set 6 markers in a zigzag line, about 3 steps apart.
2. Run to each marker and turn around it toward the next.
3. Bend your knees and take small steps as you turn.
4. Walk back; do 6 runs.

Coach's cue: Get low to turn.

Bring: 6 cones or shoes

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Stop and Freeze Game

Ages 7 and up · 8 min · Physical · field

Move around the yard in different ways and freeze on a signal in a strong, balanced stop.

1. Jog, skip or gallop around the space.
2. When the music stops or someone claps, stop in two or three steps.
3. Freeze with knees bent, feet apart, chest up.
4. Play 10 rounds, changing how you move each time.

Coach's cue: Brakes on, knees bent.

Bring: open space, music (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Follow the Leader Jog

Ages 7 and up · 10 min · Physical · field

Take turns leading a jog around the yard or park with skips, side steps and silly walks mixed in.

1. Pick a leader; everyone follows in a line.
2. The leader changes the movement every 30 seconds.
3. Swap leaders every 2 minutes.
4. Keep going for 8 to 10 minutes with walking breaks.

Coach's cue: Keep moving, have fun.

Bring: open space or park

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Backyard Treasure Hunt Run

Ages 7 and up · 12 min · Physical · field

A grown-up hides small treasures around the yard; run to find them and bring them back one at a time.

1. Hide 10 to 15 small objects in safe spots.
2. Run out, find one treasure and bring it back to base.
3. Keep going until all are found.
4. Then hide them for someone else.

Coach's cue: One at a time, keep moving.

Bring: small objects to hide

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Rope Skipping Rhymes

Ages 7 and up · 8 min · Physical · field

Skip rope to a rhyme or song with breaks. Builds stamina, rhythm and springy feet.

1. Skip to a rhyme or song for 30 seconds.
2. Rest for 30 seconds.
3. Try a new rhyme or a new step each round.
4. Do 8 rounds.

Coach's cue: Small jumps, steady beat.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rescue Tag

Ages 7 and up · 10 min · Physical · field

A tag game where frozen players are freed by a teammate. Everyone keeps moving and helping.

1. One or two people are chasers.
2. When tagged, freeze with arms out.
3. Anyone free can rescue a frozen player by a high five.
4. Swap chasers every 2 minutes.

Coach's cue: Help a friend, keep moving.

Bring: open space, 3 or more players

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Platform and Shuffle

Ages 7 and up · 8 min · Technical · indoors

Stay low, shuffle two steps and freeze with your platform angled to where the ball should go.

1. Get low with your platform out in front.
2. Shuffle two steps to one side.
3. Freeze, dropping the inside shoulder so the platform faces the middle.
4. Do 10 each way; then try it bumping a balloon.

Coach's cue: Low, shuffle, angle the platform.

Bring: balloon (optional)

Safety: Land softly with knees over toes on a non-slip floor. Stop if your knees or ankles hurt.

Star Run

Ages 11 and up · 12 min · Physical · court

Sprint from the middle to four corners and back.

1. Place a cone in the middle of a 6-yard square.
2. Sprint to a corner and back to the middle.
3. Go round all four corners.
4. Rest 60 seconds; do 4 runs.

Coach's cue: Low turns, quick first step.

Bring: 5 cones

Sprawl and Recover

Ages 11 and up · 10 min · Physical · field

Go to the floor for a ball and get back up fast.

1. Step forward into a low lunge.
2. Slide your arm along the floor and lower your chest.
3. Push up and return to ready position.
4. Do 10 each side.

Coach's cue: Go low first, then slide.

Bring: soft floor or mat, knee pads

Safety: For ages 11 and up. Learn it first on a mat or soft grass, wear knee pads and use a clean, dry floor.

Dig a Down Ball

Ages 11 and up · 10 min · Technical · court

Dig a ball hit downward from a standing partner and keep it high in your own court.

1. A partner hits standing down balls from across a lowered net or line.
2. Stay low with your weight forward.
3. Dig the ball up high to the middle of your court.
4. Do 20 digs.

Coach's cue: Low, still, up high.

Bring: volleyball, partner

Safety: Stay on your feet; no diving or sliding. Play on a clear, non-slip floor.

Base to Defense

Ages 11 and up · 10 min · Tactical · court

Move from your base spot to your defensive spot when the other team sets.

1. Mark a base spot and a defense spot with cones.
2. Start at base in a ready position.
3. When your partner sets a ball, move to the defense spot and stop low.
4. Do 15 reps.

Coach's cue: Move on the set, stop before the hit.

Bring: cones, partner

Shank Chase

Ages 11 and up · 10 min · Physical · court

Chase a ball that flies off the court and play it back high.

1. A partner tosses the ball high and away from you.
2. Turn and run to get under it.
3. Play it back high toward your partner.
4. Do 10 chases with rest between.

Coach's cue: Turn and run, then face the target.

Bring: volleyball, partner

Safety: Warm up first and keep the area clear of loose balls.

Side Bound and Hold

Ages 11 and up · 8 min · Physical · court

Jump sideways from one foot and land on the other, holding still for two seconds.

1. Stand on your right foot.
2. Bound sideways to land on your left foot.
3. Hold the landing still for 2 seconds.
4. Do 8 each way.

Coach's cue: Stick it, knee over toes.

Safety: Land softly on two feet with bent knees on a non-slip surface. Stop if your knees or ankles hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Wall Lean Drives

Ages 11 and up · 8 min · Physical · field

Learn the leaning body position of a fast start by driving your knees while leaning into a wall.

1. Lean into a wall with straight arms, body in a straight line from head to heel.
2. Lift one knee to hip height with the toes pulled up.
3. Switch legs on a clap: 1 switch, then 2, then 3 quick switches.
4. Do 4 sets of 3 switches, resting between sets.

Coach's cue: Straight line, push the ground back.

Bring: wall

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Lean-and-Go Starts

Ages 11 and up · 10 min · Physical · field

Stand tall, lean forward until you must step, and turn that fall into a quick 10-yard acceleration.

1. Stand tall with feet together at a cone.
2. Lean forward from the ankles, body straight.
3. When you start to tip, drive out with short, powerful steps for 10 yards.
4. Walk back; do 6 to 8 starts with full rest.

Coach's cue: Lean from the ankles, punch the knees.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Knee-Drive Skip Rhythm

Ages 11 and up · 8 min · Physical · field

The A-skip trains the knee drive and foot strike of fast running in a slower, controlled rhythm.

1. Skip forward, driving one knee up as the other foot strikes under your hip.
2. Pull the toes up and strike the ground with the ball of the foot.
3. Keep elbows bent and arms swinging cheek to hip.
4. Do 4 lengths of 15 yards, walking back.

Coach's cue: Up, down, under the hip.

Bring: cones

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Gradual Build-Up Runs

Ages 11 and up · 10 min · Physical · field

Build smoothly from a jog to fast running over 40 yards, staying relaxed. Teaches speed without straining.

1. Mark 40 yards.
2. Jog the first 10, run steady the next 10, run fast the last 20.
3. Keep your face, hands and shoulders loose.
4. Walk back; do 4 to 6 runs.

Coach's cue: Fast and loose, not tight and hard.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Brake and Stick

Ages 11 and up · 10 min · Physical · field

Learn to slow down safely: jog or run to a line and stop within three steps in a low, balanced position.

1. Mark a start cone and a stop line 10 yards away.
2. Run to the line and stop in three steps.
3. Finish with hips back, knees over toes, chest up; hold for 2 seconds.
4. Do 8 reps, building speed only when the stop stays controlled.

Coach's cue: Hips back, knees over toes.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Shuffle to Crossover Run

Ages 11 and up · 10 min · Physical · field

Side-shuffle a few steps, then turn the hips and cross over into a forward run. Practices smooth changes of movement.

1. Start side-on at a cone in a ready stance.
2. Shuffle 3 steps without crossing your feet.
3. On a clap, turn your hips and run forward 5 yards.
4. Do 5 each way.

Coach's cue: Hips turn first, feet follow.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Four-Corner Box Drill

Ages 11 and up · 10 min · Physical · field

Move around a small square using a different movement on each side: run forward, shuffle, backpedal, shuffle.

1. Set a square of cones 5 yards apart.
2. Run forward up the first side, shuffle across the top.
3. Backpedal down the far side, shuffle back to the start.
4. Do 3 each direction with rest between.

Coach's cue: Plant outside foot, stay low.

Bring: 4 cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Point-and-Go Reaction

Ages 11 and up · 10 min · Physical · field

A partner points left, right, forward or back and you move that way 3 yards and back. Trains reacting to what you see.

1. Stand in a ready stance facing your partner.
2. Your partner points in a direction with no warning.
3. Move 3 yards that way and return to the middle.
4. Do sets of 6 points; swap roles.

Coach's cue: See it, then go.

Bring: partner, cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Talk-Test Steady Run

Ages 11 and up · 20 min · Physical · field

Run steadily at a pace where you can still talk in sentences. This is how an aerobic base is built.

1. Warm up by walking for 3 minutes.
2. Run at a pace where you can say a full sentence.
3. If you cannot talk, slow down or walk.
4. Keep going for 12 to 15 minutes, then walk 2 minutes.

Coach's cue: If you can talk, the pace is right.

Bring: safe route or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cone Circuit Intervals

Ages 11 and up · 15 min · Physical · field

Run around a cone circuit for 30 seconds, then walk for 30. Builds fitness in short, manageable bursts.

1. Set a loop of cones about 40 yards around.
2. Run the loop at a strong, steady pace for 30 seconds.
3. Walk for 30 seconds.
4. Do 2 blocks of 6 rounds with 2 minutes rest between.

Coach's cue: Steady effort, easy walk.

Bring: cones

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Pick-a-Landmark Speed Play

Ages 11 and up · 15 min · Physical · field

Mix easy jogging with short faster bits whenever you choose, like to the next tree. Fitness through play.

1. Jog easily for 3 minutes.
2. Pick a landmark and run a bit faster to it.
3. Jog easily until you feel ready again.
4. Repeat for 12 to 15 minutes.

Coach's cue: Pick a tree, go, then recover.

Bring: park or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cross-Training Ride or Swim

Ages 11 and up · 30 min · Physical · pool

Build stamina with a different activity: a steady bike ride or swim. Gives the legs a break from pounding.

1. Choose a ride on a safe path with a helmet, or a supervised swim.
2. Go at a steady, chatty pace.
3. Keep going for 20 to 30 minutes with breaks as needed.
4. Note how you felt for next time.

Coach's cue: Steady and enjoyable.

Bring: bike and helmet, or pool with a lifeguard

Safety: Wear a helmet on a bike. Swim only where a lifeguard or adult is watching. Stop if you feel unwell.

Reaction Ball Drops

Ages 14 and up · 10 min · Physical · court

React to a dropped ball and catch it before the second bounce.

1. Your partner holds a ball in each hand at shoulder height, 3 yards away.
2. They drop one without warning.
3. Catch it before it bounces twice.
4. Do 15 drops.

Coach's cue: Stay on your toes.

Bring: 2 tennis balls, partner

Block to Attack Transition

Ages 14 and up · 12 min · Physical · court

Land from a block, get off the net and approach to hit.

1. Block jump at the net.
2. Land, turn and take quick steps back to the attack line.
3. Take a full approach and jump.
4. Do 10 reps with rest between.

Coach's cue: Land, open, go.

Bring: net

Safety: Land on two feet on a non-slip surface. Stop if your knees or ankles hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Run-Through Dig

Ages 14 and up · 12 min · Physical · court

Chase a ball short or wide and pass it while you keep running through, staying on your feet.

1. A partner tosses a ball short or wide.
2. Run to it and play it up with your platform.
3. Keep running through instead of stopping short.
4. Do 12 reps.

Coach's cue: Go through the ball.

Bring: volleyball, partner

Safety: Stay on your feet; no diving or sliding. Play on a clear, non-slip floor.

Read and Release

Ages 14 and up · 12 min · Tactical · court

Read the hitter arm and shoulders, then release to the ball, staying on your feet.

1. Start in your defensive spot.
2. A hitter on a box or the other side swings line, cross or tip.
3. Read early and move to the ball.
4. Do 15 reps.

Coach's cue: Read the shoulder, then go.

Bring: volleyball, net, hitter

Safety: Stay on your feet; no diving or sliding. Play on a clear, non-slip floor.

Repeat Approach and Recovery

Ages 14 and up · 12 min · Physical · court

Approach, land, back off the net and go again to build quick recovery between jumps.

1. Take a full approach and jump.
2. Land on two feet and back off quickly to the 3-meter line.
3. Do 3 approaches in a row.
4. Rest 1 minute; do 4 sets only (12 jumps in total).

Coach's cue: Land, back off, go again.

Bring: tape line

Safety: Keep the jump count low (stop at the number in the steps) and land on two feet with soft knees. Stop if your knees hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Middle Release Footwork

Ages 14 and up · 12 min · Technical · court

Middle blocker work: land from a block, open up and move off the net for an attack.

1. Start at the net in blocking position.
2. Do a small block jump and land on two feet.
3. Open toward the court and move back to the 3-meter line.
4. Do 10 reps with rest.

Coach's cue: Land, open, back off.

Bring: tape line, cones

Safety: Keep the jump count low (stop at the number in the steps) and land on two feet with soft knees. Stop if your knees hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Two-Point Stance Accelerations

Ages 14 and up · 12 min · Physical · field

From a split standing stance, accelerate hard for 10 to 20 yards with full rest. Short, sharp and high quality.

1. Stand with one foot forward, weight on the front foot, opposite arm forward.
2. Drive out with low, powerful pushes for 10 to 20 yards.
3. Rise gradually to upright running by the end.
4. Rest 60 to 90 seconds; do 5 to 6 reps and time against your own best.

Coach's cue: Push, push, rise.

Bring: cones, stopwatch (optional)

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Flying Twenty Run

Ages 14 and up · 15 min · Physical · field

Build up over 20 yards, then hold your top speed through a 20-yard timed zone. Measures and trains top-end sprint speed.

1. Mark a 20-yard build-up zone and a 20-yard timed zone.
2. Build smoothly; reach top speed as you enter the timed zone.
3. Hold relaxed top speed to the end, then slow down over 20 yards.
4. Rest 2 to 3 minutes; do 3 to 4 reps. Compare only with your own times.

Coach's cue: Tall hips, quick feet, relaxed face.

Bring: cones, stopwatch

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Partner Band Resisted Starts

Ages 14 and up · 12 min · Physical · field

A partner holds a band around your waist with light tension while you accelerate for 10 yards. Teaches a strong forward lean.

1. Loop the band around your hips; your partner holds the ends behind you.
2. Your partner gives light tension, enough to lean into, not to stop you.
3. Drive forward with short, strong steps for 10 yards; your partner walks behind.
4. Do 5 reps, then 2 free starts without the band.

Coach's cue: Lean in, punch the knees.

Bring: long resistance band or belt, partner

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Gentle Hill Accelerations

Ages 14 and up · 15 min · Physical · field

Short runs up a gentle grassy slope force a good lean and strong arm action. Walk down slowly to recover.

1. Find a gentle, even grassy slope.
2. Run up it for 8 to 10 seconds at strong effort.
3. Walk all the way back down; that is your rest.
4. Do 6 reps.

Coach's cue: Drive the arms, eyes up the hill.

Bring: gentle grassy slope

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Five-Ten-Five Technique Rehearsal

Ages 14 and up · 12 min · Physical · field

Practice the 5-10-5 pattern with clean, low turns before ever timing it. Then time a few and beat only your own best.

1. Set three cones in a line, 5 yards apart; start at the middle one.
2. Run 5 yards right, touch the line with your outside hand, turn low.
3. Run 10 yards to the far cone, touch, turn, run 5 back through the middle.
4. Do 3 walk-throughs, 3 at three-quarter speed, then 2 timed with full rest.

Coach's cue: Low turn, push off the outside foot.

Bring: 3 cones, stopwatch

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Reactive Gate Chase

Ages 14 and up · 12 min · Physical · field

Your partner moves toward one of several gates and you shadow them to arrive at the same gate. A partner game, not a contest.

1. Set 4 gates (two cones each) across a 10-yard line.
2. Your partner jogs and fakes, then runs through one gate.
3. You mirror from 3 yards away and try to arrive together.
4. Do 6 reps each, swapping roles.

Coach's cue: Watch the hips, not the head.

Bring: 8 cones, partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Angled Cuts at 45 and 90 Degrees

Ages 14 and up · 12 min · Physical · field

Practice sharp cuts at two angles with the knee in line over the foot. This is the movement most knee-injury programs teach.

1. Set a cone 8 yards ahead; run to it at controlled speed.
2. Plant the outside foot, knee over toes, and cut 45 degrees for 5 yards.
3. Repeat with a 90-degree cut.
4. Do 4 each way at each angle; speed rises only if the knee stays in line.

Coach's cue: Knee over toes, never caving in.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

T-Pattern Footwork

Ages 14 and up · 12 min · Physical · field

Run, shuffle and backpedal around a T of cones. Builds clean movement in every direction.

1. Set a cone at the base, one 10 yards ahead and one 5 yards each side of it.
2. Run forward, shuffle left, shuffle right across, shuffle back to the middle.
3. Backpedal to the start.
4. Do 4 to 6 reps with full rest; time a few against your own best.

Coach's cue: Stay square, quick feet.

Bring: 4 cones, stopwatch (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Tempo Run Blocks

Ages 14 and up · 25 min · Physical · field

Run at a comfortably hard pace for 3 to 5 minutes at a time with easy jogs between. Raises how long you can work hard.

1. Jog 5 minutes to warm up.
2. Run 4 minutes at a pace you can hold but cannot chat at.
3. Jog 2 minutes easy.
4. Do 3 blocks, then jog and walk 5 minutes.

Coach's cue: Comfortably hard, not all out.

Bring: field or track

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Repeat Run Intervals

Ages 14 and up · 20 min · Physical · field

Short, strong runs with equal rest, like the stop-start effort of most games.

1. Warm up for 5 minutes.
2. Run hard but controlled for 60 seconds.
3. Walk or jog slowly for 60 seconds.
4. Do 6 to 8 reps; stop early if your pace falls apart.

Coach's cue: Same pace every rep.

Bring: field or track, stopwatch

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Six-Station Circuit

Ages 14 and up · 20 min · Physical · field

Move through six body-weight stations for 40 seconds each: squats, step-ups, push-ups, shuffles, plank, skips.

1. Set six stations in a loop.
2. Work 40 seconds at each with 20 seconds to move to the next.
3. Rest 2 minutes after the full loop.
4. Do 2 or 3 loops.

Coach's cue: Good form while tired.

Bring: cones, mat

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Long Easy Day

Ages 14 and up · 30 min · Physical · field

A longer, gentle run, hike or ride once a week. Easy days build stamina and help recovery.

1. Choose a run, hike or ride you enjoy.
2. Keep the effort easy: you can talk the whole time.
3. Go for 25 to 30 minutes.
4. Finish with a walk and a drink.

Coach's cue: Easy means easy.

Bring: safe route

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.