Free drill library · Volleyball

At-home volleyball drills for 7 to 10 year olds

This is a free sample week of at-home volleyball training for 7 to 10 year olds: 3 of the 7 plans SSTracker has for this group, each 12 to 13 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 7 to 10 year olds

Session 1

Bump to yourself 12 minutes

  1. Forearm self-passes · 4 min
    Flat platform, thumbs together
  2. Wall passes, two big steps back · 5 min
    Low stance, angle the arms to the target
  3. Count your best streak · 3 min
    Beat your own number, not anyone else's

Session 2

Underhand serve 13 minutes

  1. Hold and drop the ball · 3 min
    Ball in front of your back hip
  2. Underhand serves at a wall target · 6 min
    Step with the opposite foot, swing through
  3. Serve to a parent · 4 min
    Aim for their hands

Session 3

Spiking: Hopscotch Course 12 minutes

  1. Warm-up: easy jog, skips and arm circles · 2 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Hopscotch Course · 4 min
    Light and bouncy. 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. Target Kick Practice · 4 min
    Plant foot next to the ball.
  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

Hopscotch Course

Ages 5 to 10 · 10 min

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.

Target Kick Practice

Ages 6 to 10 · 8 min

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

Safety for ages 7 to 10

  • Plans for this age group use beginner 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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