While the focus of this age group should be on maintaining balance and learning correct technique, simple defensive tactics need to occur. The tactics need to be implemented and trained, but more importantly…explained. The more cerebral athletes become at an earlier age the better the chance for Volley Savvy athletes in the older age groups. Players should play a variety of positions with emphasis placed on player development first—team development second!

• Positions: Even though at this age players will play a variety of positions, they should have a basic understanding of the roles and responsibilities of the setter, the left side hitter, middle hitter, and the libero.
• Players should understand who they are opposite from in the line-up to help them with rotations. 
  • View how to teach rotations to beginners
• Players should know the rules of the libero position (how they rotate, setting in front of the ten foot line, who they can serve for).
• Court awareness: Knowing when a ball is out of bounds. Transitioning off the court to hit, setters getting to the net first. Defense according to opponent hitting angles and set. 
• Importance of communication with teammates, MINE, OUT, IN, etc. Learn it early.
• Players should understand 3 across serve-receive formation.
• Offensive Systems: 4-2, 6-2 and 5-1 offense, out of system vs. in system offense, free ball offense according to setter location.

The number one priority should be to develop pure joy for the game, and an eagerness to learn. There is so much to learn at this age, and therefore it is so important to focus on one or two concepts at a time so players do not become overwhelmed or discouraged. Effort, focus and energy should be stressed above outcome or errors. This is the age to establish a player’s confidence and no fear of making mistakes.

Teaching athletes the importance of “how you practice is how you play” mentality should be established during this age, and the mindset of improving with every training session.

A player must learn to not be afraid of the ball or the floor. A player should be able to dig a hard driven down ball attack and confidently receive a topspin serve without fear or concern for their well being. Consequently, the athlete should be able/comfortable going to the floor in relentless pursuit of the ball. 

Teach the importance of respecting the opponent and having good sportsmanship, while also developing the hunger to compete and win.

It is recommended to do the majority of fitness with the ball, and in fun engaging activities that develop:

• Flexibility
• Agility
• Quickness
• Strength
• Speed
• Balance
• Plyometrics

Strength

In this program, athletes will work off of 6 movement patterns:

-Squats
-Hinges
-Vertical Push
-Vertical Pull
-Horizontal Push
-Horizontal pull

Each movement has a progression system that allows athletes to advance based on their individual training experience and ability. While there will be age-based recommendations for where athletes should ideally begin, determining the appropriate starting point for each athlete is essential, as training backgrounds can vary significantly.

For example, a 17s athlete may have no weight room experience, while a 14s athlete may have already completed two years of structured strength training. This system allows athletes to enter at the appropriate level for their experience and progress at a pace that supports their individual development.

Level 1

This level is where all athletes ages 12 and under will start. However, any athlete who is new to the weight room, regardless of age, should master these movements before progressing to the next level.

Level 1 focuses on learning the fundamentals of each movement pattern. Because athletes at this level are either younger or new to the weight room, technique takes priority above all else. Adding weight should only be considered once an athlete demonstrates proficiency in proper technique.

For bodyweight movements, athletes may use tools to assist with the movement or perform modified variations that reduce complexity. These progressions allow athletes to build confidence while developing proper movement technique before advancing to more challenging variations.

Goals for Level 1 Athletes

• Learn each fundamental movement pattern in the system.
• Understand why these movements are important and how improving them over time can help athletes develop as volleyball players and overall athletes.
• Master proper technique in each movement pattern to build a strong foundation for success at higher levels.

Coaches can move athletes to the next level once they demonstrate a strong grasp of these goals and consistently perform the movement patterns with proper technique.

Plyometrics

Volleyball naturally involves a high volume of plyometric actions.

Athletes repeatedly jump, land, and jump again during rallies. Setters plant and redirect force to move quickly to the ball. Defenders react and change direction rapidly while pursuing digs. Nearly every movement on the court requires an athlete to absorb and produce force efficiently.

Training should prepare athletes for the demands of competition. Because plyometrics closely mirror the physical requirements of volleyball, they can be a valuable component of a comprehensive training program. Read more on plyometric vertical training for junior volleyball athletes.

Begin with the Plyometric Rudiment Series below.

Athletes can complete the series once during a warm-up for approximately 10-20 yards per movement, or complete multiple rounds as a standalone training session.

As athletes improve, these same movements continue to build lower-body resilience. Increased athleticism naturally leads to greater speed, intensity, and force production over time.

Once athletes demonstrate proficiency with these foundational movements, coaches can begin introducing more advanced plyometric progressions like the Plyometric Intensive Exercises below.