At-home volleyball drills for 11 to 13 year olds: libero

This is a free sample week of at-home volleyball training for 11 to 13 year olds, for a libero: 3 of the 7 plans SSTracker has for this group, each 14 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 11 to 13 year olds

Session 1

Platform and angle 14 minutes

Wall passes from a low stance · 5 min
Quiet arms, let the legs do the work
Tosses to each side, step and pass · 5 min
Get your feet there, angle the platform
Pass to a target spot · 4 min
Same spot every time

Session 2

Libero: Point-and-Go Reaction 14 minutes

Warm-up: easy jog, skips and arm circles · 2 min
Start slow and build up. Loosen up; nothing should hurt.
Point-and-Go Reaction · 5 min
See it, then go. Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.
Star Reach Balance · 5 min
Hips level, knee over toes. Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.
Cool-down: walk and easy stretches · 2 min
Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 3

Libero: Balloon Bumps 14 minutes

Warm-up: easy jog, skips and arm circles · 2 min
Start slow and build up. Loosen up; nothing should hurt.
Balloon Bumps · 5 min
Flat arms, lift with your legs.
Pick-a-Landmark Speed Play · 5 min
Pick a tree, go, then recover. Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.
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

Point-and-Go Reaction

Ages 10 to 14 · 10 min

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

Stand in a ready stance facing your partner.
Your partner points in a direction with no warning.
Move 3 yards that way and return to the middle.
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.

Star Reach Balance

Ages 9 to 14 · 8 min

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

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

Balloon Bumps

Ages 7 and up · 6 min

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

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

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

Bring: balloon

Pick-a-Landmark Speed Play

Ages 10 to 14 · 15 min

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

Jog easily for 3 minutes.
Pick a landmark and run a bit faster to it.
Jog easily until you feel ready again.
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.

Safety for ages 11 to 13

Plans for this age group use beginner and developing 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)