13U Curriculum
Overview
This is the Transition Stage when players make the adjustment from a lighter ball to a women’s ball and a lower net to a women’s net height. The overall goals for this age are to enhance individual skills while improving reaction time, understand team strategy, and build on basic volleyball IQ. Players should play a variety of positions with emphasis placed on player development first—team development second! As the demands of the game increase, the goal is to maintain a level of hunger to learn and pure enjoyment for the sport.
During this stage the physicality of the athlete can play a larger role in a team’s and individual’s success. This is a time of transition from self-centered to self-critical. It is important for the athlete to understand the “why” behind the principles he/she is learning, and to also learn to not compare his/her accomplishments to others, but to focus on oneself and the progress made day to day and week to week.
This is the “golden age of learning” and the most important age for development of skill and love of the game. The impact of a role model is very important at this stage of development. Demonstration is very important and the players learn best by “doing.” This continues to be an important time to introduce and teach principles of team play and teamwork. It is critical to establish discipline from the beginning.
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Coach Description, Requirements and Role
An ideal 13U Coach is a patient teacher who enjoys the process of developing an athlete from the physical and mental aspect. Knowledge and experience of team development/management, as well as advanced skill development is important. A 13U Coach should have the ability to demonstrate themselves OR be able to utilize someone who can (use an assistant coach, create modeling with older players). A 13U Coach can be stern, but needs to also keep the training environment rewarding, positive and fun.
Understanding and competency on how to make line-up adjustments during the game is important for this age group. On top of that, a 13U Coach needs to be able to explain to the athlete WHY a change was made. Open communication is extremely important at the younger age groups.
At this age it is important to find the right times for the athletes to learn to work through tough situations during a game, even if it means dropping a set or losing some points. The athletes need to have the opportunity to fail and grow from it.
A 13U Coach has the important role of enforcing a strong, solid training culture among the athletes and team. Teaching correct skill development and proper technique is essential. The coach must also emphasize that there will be no more parents coaching from the sidelines, or feedback during practice or games, unless the athlete is hurt or there is an emergency. In addition, the athletes need to be encouraged to communicate directly with their coach in regards to their playing time and skill development.
Finally, it is important to be flexible and adapt each and every year to different challenges and different expectations. What you did last year, last month, or last week…it constantly changes!
Skill Development
Team Systems Development
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. The cerebral part of the game is what will help them get to the next level, whether that be making their high school team in a couple of years or being able to obtain the college scholarship they start dreaming about at 13’s. The first three months of the season should be about individual player development, rather than wins and losses.
- 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
- Put players in situations where they are forced to learn other positions by competing in doubles, triples and quads during practice or encourage it outside of practice (beach, grass, 4s tournaments). Cooperative or competitive “Columbus” style drills are also a great way to force the athletes to play all positions.
- Players should understand the service rotation and overlap rules (teach players to understand who they are across from in the line-up)
- Players should know how to sub
- 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
Mental Development
The number one priority should be to continue to develop pure joy for the game, and an eagerness to learn. Learn to compare yourself to yourself by evaluating your improvement from week to week. Build confidence by evaluating yourself and your own improvement.
Self doubt, self confidence issues, and comparing oneself with others is prevalent at this age. It is important that the athletes stay in a positive headspace to adapt, learn to respond to failure and move onto the next opportunity.
Teaching athletes the importance of a growth mindset should be established during this age, and understanding that it’s OK to feel uncomfortable when presented with a challenge or opportunity to change.
Continue to emphasize the importance of respecting the opponent and having good sportsmanship, while also developing the hunger to compete and win. It is important to teach the players to understand they won’t win every point and that’s okay. Understand they can’t dig every ball. It’s about “percentages.” 2-3 really good kills in the deep corner because your team is choosing to let that be the open hole, beats the 9-10 shots the opponent hits to Zone 6 so you set up defense around the higher percentage shots.
Strength and Agility Development
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.
Level 2
This level is for athletes who have progressed through the Level 1 movements and goals and is ideally suited for athletes ages 13–15. Athletes at this level demonstrate proficient technique in fundamental movement patterns and begin to add weight and complexity as they progress. Level 2 introduces the barbell to most movement patterns, giving athletes a tool to progressively increase load. Bodyweight movements also advance to less-assisted variations and move closer to full-bodyweight versions.
Goals for Level 2 Athletes
- Demonstrate proficient technique with the barbell and other new tools introduced in each movement pattern.
- Develop greater strength within movement patterns over time.
- Improve control and coordination in bodyweight movements.
| Level 1: Beginner | Level 2: Intermediate | Level 3: Proficient | |
|---|---|---|---|
| Squat | Bodyweight/ lightly weighted goblet squat | Medium weighted/Lighter Barbell Back Squat | Heavier loaded barbell Back squat |
| Hinge | Bodyweight hinge/ lightly loaded Romanian Deadlift | Medium weighted romanian Deadlift/Lighter loaded barbell romanian deadlift | Heavier Loaded Barbell romanian deadlift/ Hex Bar Deadlift |
| Vertical Push | Knee on box handstand push ups/ Lightly weighted overhead press | Wall full handstand hold/ Medium weighted overhead press/ light barbell overhead press | Handstand Shoulder taps/ Heavier Barbell overhead press/ Barbell push press |
| Vertical Pull | Pull downs (banded or machine)/ Banded Chin Ups and Chin up holds | Eccentric Chin-ups/ less resistance banded chin up | Free chin ups |
| Horizontal Push | Eccentric push ups/ Lighter Dumbell Bench Press | Full Push ups (at least 5 full depth) / Heavier Dumbbell Bench press/ Lighter Barbell Bench press | Full range push ups (10+), heavier Barbell Bench Press |
| Horizontal Pull | Bodyweight Rows/ Lighter Dumbell Bent over rows | Heavier DB Bent Over Rows/ Lighter Barbell Rows | Heavier Barbell Rows |
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.
