Free drill library · Volleyball

At-home volleyball drills for 14 year olds and older

This is a free sample week of at-home volleyball training for 14 year olds and older: 3 of the 7 plans SSTracker has for this group, each 14 to 15 minutes, with every step and minute. Nothing here is written for this page alone; it is what the app gives a family.

Everything here can be done in a room, garage or yard. Drills that need a team are left out; a parent can be the partner in a pair drill.

A free sample week of volleyball for 14 year olds and older

Session 1

Float serve to a target 14 minutes

  1. Toss practice · 3 min
    Same toss, in front of your hitting shoulder
  2. Float serves at a wall target · 6 min
    Firm hand, short follow-through
  3. Serve to zones · 5 min
    Pick a zone before each serve

Session 2

Setting: Two-Ball Wall Toss 15 minutes

  1. Warm-up: easy jog, skips and arm circles · 3 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Two-Ball Wall Toss · 5 min
    Rhythm first. Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.
  3. Multi-Direction Hop and Stick · 5 min
    Land, freeze, then go. 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.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 3

Passing: Multi-Direction Hop and Stick 15 minutes

  1. Warm-up: easy jog, skips and arm circles · 3 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Multi-Direction Hop and Stick · 5 min
    Land, freeze, then go. 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.
  3. Goblet Squat with Light Load · 5 min
    Chest proud, knees out. Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Want the rest of the plan?

This sample is 3 of the 7 volleyball plans SSTracker has for this group. In SSTracker every step is on the screen, your child logs the work, and you see it. No club needed: the family plan is $7.50 a month per player, or $12 a month for the whole household, and the first 14 days are free.

Get the full plan free for 14 days Coach or club director? Set up your team free Print a free week for another sport or age

The drills in this week

Two-Ball Wall Toss

Ages 13 and up · 10 min

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.

Multi-Direction Hop and Stick

Ages 13 and up · 10 min

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.

Goblet Squat with Light Load

Ages 13 and up · 12 min

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.

Safety for ages 14 and up

  • Plans for this age group use beginner, developing and advanced drills only. Advanced drills open from age 13 in the app.
  • Home plans use only drills for a room, garage or yard. Stop if anything hurts.

Before you start: volleyball

  • Knee pads and court shoes; a lighter ball and lower net for young players.
  • An ankle brace after a sprain if a doctor suggests it.
  • Jump and land on your own side, under yourself. Never cross the centerline (landing on a foot is the top cause of sprains).
  • Keep jump sets short and land softly with knees over toes.
  • Keep serve and hitting sets short; stop if your shoulder hurts.
  • Diving and sprawling: only on a clean, dry floor or a mat, once a coach has taught it.
For every sport and age (7)
  • Head knock or concussion signs (headache, dizziness, confusion, feeling "off"): when in doubt, sit them out. See a doctor, and no return the same day.
  • Back to sport only with a doctor's written OK, after a step-by-step return. Every U.S. state has a youth concussion law.
  • Heat: drink water before, during and after. Take shade breaks, ease into hot weather over about two weeks, and stop if dizzy, sick or headachy.
  • Lightning: if you hear thunder or see lightning, go inside a building or a closed car. Wait 30 minutes after the last thunder (the 30-30 rule).
  • Pain is a stop sign, not something to push through. Stop and tell a grown-up; pain that lasts or comes back each session needs a doctor.
  • Water and rest are part of training: 1-2 rest days a week, plenty of sleep, a meal or snack before and after, and other sports welcome.
  • Know where the nearest AED (heart defibrillator) is, and who calls for help in an emergency.

The research behind these plans

Which drills are shown at which age, and the safety notes, follow the 28 sources below: national governing bodies, medical associations and studies on youth sport (last reviewed October 2026). Where no study gives an exact number, the plans use cautious defaults, and we change them as the research does.

Volleyball: governing bodies, safety and development (8)
Youth athletic development and safety (20)

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