Free drill library · Volleyball

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

This is a free sample week of at-home volleyball training for 7 to 10 year olds, for a setter: 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

Window sets 12 minutes

  1. Catch and release at the forehead · 4 min
    Make a window with your hands
  2. Set to yourself · 4 min
    Fingertips, push with your legs
  3. Wall sets · 4 min
    Same height every time

Session 2

Setter: Crab Walk Path 12 minutes

  1. Warm-up: easy jog, skips and arm circles · 2 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Crab Walk Path · 4 min
    Hips high like a crab. Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.
  3. Toss and Catch Ladder · 4 min
    Watch it into your hands.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 3

Setter: Wall Push-Up Countdown 12 minutes

  1. Warm-up: easy jog, skips and arm circles · 2 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Wall Push-Up Countdown · 4 min
    Straight like a board. Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint 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

Wall Sets

Ages 7 and up · 8 min

Set the ball against a wall to build soft, quick hands.

  1. Stand a yard from a wall.
  2. Set the ball to a spot above your head height.
  3. Keep it going without catching.
  4. Do 3 sets of 20.

Coach's cue: Use your fingertips, not your palms.

Bring: volleyball, wall

Crab Walk Path

Ages 6 to 10 · 6 min

Walk like a crab, tummy up, on hands and feet. Builds strong shoulders and hips.

  1. Sit, place hands behind you and feet in front.
  2. Lift your hips off the ground.
  3. Walk forward, backward and sideways along a path.
  4. Do 4 trips of 10 steps.

Coach's cue: Hips high like a crab.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Toss and Catch Ladder

Ages 5 to 10 · 8 min

Climb a ladder of catching challenges: toss to yourself, clap then catch, spin then catch.

  1. Toss a soft ball up and catch it with two hands 5 times.
  2. Then clap once before you catch.
  3. Then clap twice, then touch your knees.
  4. Count your catches out of 10 at each step.

Coach's cue: Watch it into your hands.

Bring: soft ball or beanbag

Wall Push-Up Countdown

Ages 6 to 10 · 5 min

Push-ups against a wall teach the right shape before ever going to the floor.

  1. Stand an arm's length from a wall with hands at shoulder height.
  2. Bend your elbows to bring your chest toward the wall, body straight.
  3. Push back while counting down from 10.
  4. Do 2 or 3 rounds of 10.

Coach's cue: Straight like a board.

Bring: wall

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint 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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