Free drill library · Volleyball

At-home volleyball drills for 14 year olds and older: hitter

This is a free sample week of at-home volleyball training for 14 year olds and older, for a hitter: 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

Shot selection 14 minutes

  1. Approach and arm swing · 4 min
    Full approach, land on two feet
  2. Down balls to a line and a cross target · 6 min
    Turn the wrist to change direction
  3. Tip and roll shots · 4 min
    Soft hands, find open floor

Session 2

Hitter: Low Box Jump-Ups 15 minutes

  1. Warm-up: easy jog, skips and arm circles · 3 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Low Box Jump-Ups · 5 min
    Land quiet, step down. Safety: Only with a coach watching. Use a low, steady box that will not slide; step down, never jump down. Stop if anything hurts.
  3. Partner Nudge Balance · 5 min
    Absorb and recover. Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 3

Hitter: Springy Ankle Pogo Series 15 minutes

  1. Warm-up: easy jog, skips and arm circles · 3 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Springy Ankle Pogo Series · 5 min
    Hot ground, quick bounce. 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. Single-Leg Catch and Hold · 5 min
    Stable leg, soft hands. Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light 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

Low Box Jump-Ups

Ages 13 and up · 12 min

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.

Partner Nudge Balance

Ages 13 and up · 8 min

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.

Springy Ankle Pogo Series

Ages 10 to 14 · 6 min

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.

Single-Leg Catch and Hold

Ages 13 and up · 10 min

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.

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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