A week of volleyball at home: ages 7 to 10

3 sessions of 15 minutes. Do them on different days this week and rest in between. A parent can be the partner in a pair drill. Stop if anything hurts.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026

1Session
Rest
2Session
Rest
3Session

Open this week in SSTracker

Session 1

Spiking: Standing Down Ball

15min

Warm-up: Volleyball Warm-Up, Ages 7 to 104 min
Standing Down Ball4 min
Wall Sets4 min
Cool-down: Volleyball Cool-Down Stretches, Ages 7 to 103 min

Make it fun

Toss-and-hit pairs: a partner tosses and you approach and hit to a target zone, then swap. The pair counts clean hits together.

My best · Standing Down Ball: your own number

LastToday

DrillsVolleyball Warm-Up, Ages 7 to 10 Standing Down Ball Wall Sets Volleyball Cool-Down Stretches, Ages 7 to 10

Session 2

Setting: Wall Sets

15min

Warm-up: Volleyball Warm-Up, Ages 7 to 104 min
Wall Sets4 min
Jump and Land4 min
Cool-down: Volleyball Cool-Down Stretches, Ages 7 to 103 min

Make it fun

Setting triangle: a trio sets the ball around the triangle and counts sets in a row, trying to beat its own last round.

My best · Wall Sets: your own number

LastToday

DrillsVolleyball Warm-Up, Ages 7 to 10 Wall Sets Jump and Land Volleyball Cool-Down Stretches, Ages 7 to 10

Session 3

Digging: Jump and Land

15min

Warm-up: Volleyball Warm-Up, Ages 7 to 104 min
Jump and Land4 min
Blocking Ready Position4 min
Cool-down: Volleyball Cool-Down Stretches, Ages 7 to 103 min

Make it fun

Court follow-the-leader: one person leads a movement around the court and the group copies. Swap the leader each time.

My best · Jump and Land: your own number

LastToday

DrillsVolleyball Warm-Up, Ages 7 to 10 Jump and Land Blocking Ready Position Volleyball Cool-Down Stretches, Ages 7 to 10

Build on it

Make this week yours

1Open it in SSTracker: the three sessions open in the training planner.
2Set your child's age: the week keeps to the limits for that age, the same as any planner week.
3Save it to keep it, then change it or build the next week from there.

Other sports, ages 7 to 10: Baseball · Basketball · Bowling · Cheer · Cross Country · Diving · Field Hockey · Flag Football · Football · Golf · Gymnastics · Hockey · Lacrosse · Rugby · Soccer · Softball · Swimming · Tennis · Track and Field · Water Polo · Wrestling

Ready when you are

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Volleyball at home · Ages 7 to 10

First name

3 sessions of 15 minutes. Do them on different days this week and rest in between. A parent can be the partner in a pair drill. Stop if anything hurts.

Session 115 min

Spiking: Standing Down Ball

Warm-up: Volleyball Warm-Up, Ages 7 to 104 min
Standing Down Ball4 min
Wall Sets4 min
Cool-down: Volleyball Cool-Down Stretches, Ages 7 to 103 min

Make it funToss-and-hit pairs: a partner tosses and you approach and hit to a target zone, then swap. The pair counts clean hits together.

My best · Standing Down Ball: your own numberLast timeToday

Done · day ______

Session 215 min

Setting: Wall Sets

Warm-up: Volleyball Warm-Up, Ages 7 to 104 min
Wall Sets4 min
Jump and Land4 min
Cool-down: Volleyball Cool-Down Stretches, Ages 7 to 103 min

Make it funSetting triangle: a trio sets the ball around the triangle and counts sets in a row, trying to beat its own last round.

My best · Wall Sets: your own numberLast timeToday

Done · day ______

Session 315 min

Digging: Jump and Land

Warm-up: Volleyball Warm-Up, Ages 7 to 104 min
Jump and Land4 min
Blocking Ready Position4 min
Cool-down: Volleyball Cool-Down Stretches, Ages 7 to 103 min

Make it funCourt follow-the-leader: one person leads a movement around the court and the group copies. Swap the leader each time.

My best · Jump and Land: your own numberLast timeToday

Done · day ______

SSTrackerFridge cards · cut on the dashed lines

Volleyball · Ages 7 to 10

115min

Spiking: Standing Down Ball

Warm-up: Volleyball Warm-Up, Ages 7 to 104 min
Standing Down Ball4 min
Wall Sets4 min
Cool-down: Volleyball Cool-Down Stretches, Ages 7 to 103 min

Make it funToss-and-hit pairs: a partner tosses and you approach and hit to a target zone, then swap. The pair counts clean hits together.

My bestDone

215min

Setting: Wall Sets

Warm-up: Volleyball Warm-Up, Ages 7 to 104 min
Wall Sets4 min
Jump and Land4 min
Cool-down: Volleyball Cool-Down Stretches, Ages 7 to 103 min

Make it funSetting triangle: a trio sets the ball around the triangle and counts sets in a row, trying to beat its own last round.

My bestDone

315min

Digging: Jump and Land

Warm-up: Volleyball Warm-Up, Ages 7 to 104 min
Jump and Land4 min
Blocking Ready Position4 min
Cool-down: Volleyball Cool-Down Stretches, Ages 7 to 103 min

Make it funCourt follow-the-leader: one person leads a movement around the court and the group copies. Swap the leader each time.

My bestDone