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Volleyball drills for 7 year olds

What a 7 year old can practice at home: drills the app opens at this age, what changes in volleyball this year, how long and how often, what to have at home, and a free week to start.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026

USA Volleyball places players by birth date, with July 1 as the cut-off, in divisions from 8 & Under up; the net and the ball change at 10 & Under, at 11 and 12, and again at 13 and 14.

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At 7

The age at a glance

This year
USA Volleyball's youth rules, written for ages 3 to 11: two, three or four players a side, a light version of the adult ball, and a net from five to six feet for younger players.
Drills this year
The first year of beginner drills, after the ages 4 to 6 games. Developing drills start at 11.
Net and ball
USA Volleyball's youth rules, written for ages 3 to 11: two, three or four players a side, a light version of the adult ball, and a net from five to six feet for younger players.
Blocking
In youth volleyball only one player jumps to block (USA Volleyball's youth rules, ages 3 to 11).
At 7
Organized sport in all: no more hours a week than the child's age (NATA), so at most 7 hours for a 7 year old, with two rest days a week.
At home
SSTracker keeps one home session for a 7 year old within 30 minutes and plans at most 3 home days a week, with rest days between.

29 drills

Drills for 7 year olds

Every drill here is one the app opens for 7 year olds, at the level for the age. Each page has the steps, a diagram where the setup can be drawn, three ways to make it a game and a practice log to print.

Digging

Hitting

Passing

Serving

Setting

Blocking

What you need at home

What you need at home at 7

32 of the 32 volleyball drills for 7 year olds work at home, in a room, garage or yard. Most used: volleyball (19 of the 32 drills), wall (5), balloon (3), net or rope (3), cones (2), chalk (1), flat surface (1), hoop (1). 2 drills need nothing but space. 5 are for two, and a parent can be the partner.

New at 7

Drills that open at 7

These drills join the list at 7: the app opens them from this age, by its level and age rules. They were not on the page for 6 year olds.

A week to start with

A free week of volleyball at home

  1. 1Spiking: Standing Down Ball15 min
  2. 2Setting: Wall Sets15 min
  3. 3Digging: Jump and Land15 min
The week, with steps and fridge cards The age group's plans and sources

Free printables

Weekly planner (PDF) Parent and player card (PDF) All free printables

Questions parents ask

Volleyball for 7 year olds: questions and answers

What volleyball drills can a 7 year old do at home?

32 of the 32 volleyball drills for 7 year olds work at home, in a room, garage or yard. Most used: volleyball (19 of the 32 drills), wall (5), balloon (3), net or rope (3), cones (2), chalk (1), flat surface (1), hoop (1). 2 drills need nothing but space. 5 are for two, and a parent can be the partner.

How long should a 7 year old practice volleyball?

Organized sport in all: no more hours a week than the child's age (NATA), so at most 7 hours for a 7 year old, with two rest days a week. SSTracker keeps one home session for a 7 year old within 30 minutes and plans at most 3 home days a week, with rest days between.

How high is the volleyball net for 7 year olds?

USA Volleyball's youth rules, written for ages 3 to 11: two, three or four players a side, a light version of the adult ball, and a net from five to six feet for younger players.

How many players block in volleyball at 7?

In youth volleyball only one player jumps to block (USA Volleyball's youth rules, ages 3 to 11).

What changes in volleyball at 7?

USA Volleyball's youth rules, written for ages 3 to 11: two, three or four players a side, a light version of the adult ball, and a net from five to six feet for younger players. The first year of beginner drills, after the ages 4 to 6 games. Developing drills start at 11.

Free for families and teams

Save this plan to your child or team, free

Sign up and the free volleyball week for 7 year olds opens in your child's planner, kept to healthy limits for the age, with progress your child sees against their own start. Coaches can send the same drills to the whole team as homework.

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