Free drill library · Volleyball

At-home volleyball drills for 7 to 10 year olds: libero

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

Libero: Mirror Me Partners 12 minutes

  1. Warm-up: easy jog, skips and arm circles · 2 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Mirror Me Partners · 4 min
    Eyes on the belly button, quick feet. Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.
  3. Pillow Path Balance · 4 min
    Soft knees, steady steps. 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 2

Libero: Platform and Shuffle 12 minutes

  1. Warm-up: easy jog, skips and arm circles · 2 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Platform and Shuffle · 4 min
    Low, shuffle, angle the platform. Safety: Land softly with knees over toes on a non-slip floor. Stop if your knees or ankles hurt.
  3. Tightrope Line Walk · 4 min
    Arms out, slow steps. 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

Libero: Color Call Cones 12 minutes

  1. Warm-up: easy jog, skips and arm circles · 2 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Color Call Cones · 4 min
    Ready feet, go on the call. Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.
  3. Statue Freeze Dance · 4 min
    Freeze like stone. 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.

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

Mirror Me Partners

Ages 6 to 10 · 6 min

Face a partner and copy every move they make: side steps, hops, crouches. Teaches watching and reacting.

  1. Stand facing a partner about two big steps apart.
  2. The leader moves side to side, forward and back, crouches or claps.
  3. The mirror copies as fast as they can.
  4. Swap every 30 seconds.

Coach's cue: Eyes on the belly button, quick feet.

Bring: 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.

Pillow Path Balance

Ages 5 to 10 · 8 min

Step across a path of cushions on the floor without stepping off. Wobbly ground trains the ankles.

  1. Lay cushions in a path on a soft floor or grass.
  2. Step from cushion to cushion.
  3. Try it slowly, then on one foot per cushion.
  4. Do 5 trips.

Coach's cue: Soft knees, steady steps.

Bring: cushions or pillows

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Platform and Shuffle

Ages 7 and up · 8 min

Stay low, shuffle two steps and freeze with your platform angled to where the ball should go.

  1. Get low with your platform out in front.
  2. Shuffle two steps to one side.
  3. Freeze, dropping the inside shoulder so the platform faces the middle.
  4. Do 10 each way; then try it bumping a balloon.

Coach's cue: Low, shuffle, angle the platform.

Bring: balloon (optional)

Safety: Land softly with knees over toes on a non-slip floor. Stop if your knees or ankles hurt.

Tightrope Line Walk

Ages 5 to 10 · 6 min

Walk along a line on the ground like a tightrope walker: forward, backward and on tiptoes.

  1. Lay a rope or draw a line about 4 yards long.
  2. Walk heel to toe along it.
  3. Then walk backward, then on tiptoes.
  4. Do 3 trips each way.

Coach's cue: Arms out, slow steps.

Bring: rope, tape or chalk line

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Color Call Cones

Ages 6 to 10 · 8 min

A grown-up calls a color and you run to touch that cone and back to the middle. Fun reaction and turning practice.

  1. Set four colored cones about 4 big steps from a middle spot.
  2. Stand in the middle in a ready stance.
  3. When a color is called, run to touch it and come back.
  4. Do 10 calls, rest, then 10 more.

Coach's cue: Ready feet, go on the call.

Bring: four cones of different colors

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

Statue Freeze Dance

Ages 5 to 10 · 8 min

Dance to music and freeze in a balance pose when it stops, sometimes on one foot.

  1. Play music and dance around.
  2. When it stops, freeze in a pose.
  3. The caller may say "one foot" or "tiptoes" for the next freeze.
  4. Play 10 rounds.

Coach's cue: Freeze like stone.

Bring: music

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

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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