10U volleyball practice plans (ages 9 and 10)

Volleyball Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: arm circles both ways, then 10 passes to yourself, then easy partner passes and 5 slow arm swings like an attack.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Close-Up Serving 13 min

1. Stand halfway between the net and the end line.
2. Serve underhand over the net.
3. After 3 good serves in a row, take one big step back.
4. See how far back you get in 10 minutes.

Coaching point: Step, swing, follow through to the target.

Safety: Warm up your shoulder first, keep serve and hitting sets short, and stop if your shoulder hurts.

Approach Footwork 11 min

1. Right-handers step left, right, left (left-handers the opposite).
2. Swing both arms back on the last two steps.
3. Jump straight up and land on two feet.
4. Do 15 approaches.

Coaching point: Slow to fast, big last two steps.

Safety: Land on two feet on a non-slip surface. Stop if your knees or ankles hurt. At a net, jump and land on your own side, under yourself, and never cross the centerline.

Block and Press Catch 9 min

1. Stand at a lowered rope with hands up and fingers spread.
2. A partner tosses the ball at your hands from the other side.
3. Press your hands forward and push the ball down on their side.
4. Do 20 presses.

Coaching point: Firm hands, push it down.

Safety: Keep your fingers spread and firm; the partner tosses gently.

Chair Sit-and-Stand 15 min

1. Stand in front of a sturdy chair, feet hip-width apart.
2. Reach arms forward and sit back slowly to touch the chair.
3. Stand up tall without using your hands.
4. Do 2 rounds of 10.

Coaching point: Slow down, fast up.

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

Volleyball Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Shoulder: bring one arm across your chest and hold it gently above the elbow with the other hand. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK.

Volleyball Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: arm circles both ways, then 10 passes to yourself, then easy partner passes and 5 slow arm swings like an attack.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Balloon Sets 8 min

1. Hold your hands up in a window shape.
2. Push the balloon up with all ten fingers.
3. Keep it up as long as you can.
4. Try 3 rounds and beat your own count.

Coaching point: All ten fingers.

Balloon Bumps 8 min

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

Coaching point: Flat arms, lift with your legs.

Call and Move 8 min

1. Start in a ready position.
2. A parent calls "left", "right", "up" or "back".
3. Move two steps that way and get back to ready.
4. Play for 5 minutes with breaks.

Coaching point: Ready, move, ready.

Hoop Target Serves 9 min

1. Lay 3 hoops or towels on the far side of a net or rope.
2. Serve underhand and try to land in a target.
3. A parent rolls the ball back.
4. Serve 20 and beat your own count next time.

Coaching point: Pick a target before you swing.

Safety: Warm up your shoulder first, keep serve and hitting sets short, and stop if your shoulder hurts.

Flamingo Stand Count 15 min

1. Stand on one foot, the other foot lifted near your knee.
2. Hold your arms out to help.
3. Count how long you can stay without touching down.
4. Do 3 tries each leg; try to beat your own count.

Coaching point: Eyes on one spot.

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

Volleyball Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Shoulder: bring one arm across your chest and hold it gently above the elbow with the other hand. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK.