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

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

Libero: Reaction Ball Catch 15 minutes

Warm-up: easy jog, skips and arm circles · 3 min
Start slow and build up. Loosen up; nothing should hurt.
Reaction Ball Catch · 5 min
Ready hands, quick feet. Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.
Gentle Hill Accelerations · 5 min
Drive the arms, eyes up the hill. Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.
Cool-down: walk and easy stretches · 2 min
Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 2

Libero: Pass Rating Self-Check 15 minutes

Warm-up: easy jog, skips and arm circles · 3 min
Start slow and build up. Loosen up; nothing should hurt.
Pass Rating Self-Check · 5 min
Rate it honestly, then improve.
Gentle Hill Accelerations · 5 min
Drive the arms, eyes up the hill. Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.
Cool-down: walk and easy stretches · 2 min
Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 3

Libero: Reactive Gate Chase 15 minutes

Warm-up: easy jog, skips and arm circles · 3 min
Start slow and build up. Loosen up; nothing should hurt.
Reactive Gate Chase · 5 min
Watch the hips, not the head. Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.
Plank Shoulder Taps · 5 min
Hips still as a table. Safety: Keep breathing and stop when your hips sag or your back aches.
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

Reaction Ball Catch

Ages 13 and up · 10 min

Catch a ball that bounces in odd directions. Trains fast hands and eyes.

Drop or throw a reaction ball to bounce off the floor.
React and catch it before the second bounce.
Move on to throwing it off a wall.
Count clean catches out of 20.

Coach's cue: Ready hands, quick feet.

Bring: reaction ball or bumpy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Gentle Hill Accelerations

Ages 13 and up · 15 min

Short runs up a gentle grassy slope force a good lean and strong arm action. Walk down slowly to recover.

Find a gentle, even grassy slope.
Run up it for 8 to 10 seconds at strong effort.
Walk all the way back down; that is your rest.
Do 6 reps.

Coach's cue: Drive the arms, eyes up the hill.

Bring: gentle grassy slope

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Pass Rating Self-Check

Ages 14 and up · 12 min

Rate your own serve-receive passes from 0 to 3 to track progress against your own past results.

Receive 20 serves.
After each pass, give it a 3 (perfect), 2, 1 or 0.
Add up your score and write it down.
Next time, try to beat your own average.

Coach's cue: Rate it honestly, then improve.

Bring: volleyball, server, notebook

Reactive Gate Chase

Ages 13 and up · 12 min

Your partner moves toward one of several gates and you shadow them to arrive at the same gate. A partner game, not a contest.

Set 4 gates (two cones each) across a 10-yard line.
Your partner jogs and fakes, then runs through one gate.
You mirror from 3 yards away and try to arrive together.
Do 6 reps each, swapping roles.

Coach's cue: Watch the hips, not the head.

Bring: 8 cones, partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Plank Shoulder Taps

Ages 13 and up · 6 min

In a high plank, tap each shoulder with the opposite hand without letting the hips rock.

Hold a push-up position with feet a little apart.
Lift one hand to tap the opposite shoulder.
Keep the hips still.
Do 3 sets of 10 taps.

Coach's cue: Hips still as a table.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

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)