{"v":1,"generatedAt":"2026-10-13T19:29:15.522Z","drills":[{"id":"angle-vs-line-targets","title":"Line or angle targets","category":"skill","skills":["attack"],"focus":["shoulder turn","contact point","aim small"],"level":["intermediate"],"players":{"min":3,"max":10},"equipment":["balls","cart","hoop"],"feeder":"coach","minutes":[8,12],"space":"full-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"18b6d329","thumb":"angle-vs-line-targets-18b6d329-r2.webp","description":"A target hitting drill for outside attackers. The coach tosses a high ball to the left pin and the hitter swings at a hoop deep down the line, goes back off the net, and then swings at a second hoop deep in the cross court corner. A ball that lands in a hoop scores, so hitters learn to steer the ball with the shoulders and the contact point.","setup":["Two hoops on the far side: one deep down the left side line, one deep in the opposite corner.","The coach at the net beside a ball cart, tossing to the left pin.","Hitters in a line outside the left side of the near court, behind the attack line."],"coachingPoints":["The turn of the shoulders points the ball: square to the line, turned in for the angle.","Contact the ball slightly in front of the hitting shoulder for line.","Contact the outside of the ball to send it cross court.","Pick the target before the approach and keep the same approach for both."],"scaling":null},{"id":"approach-footwork-shadow","title":"Shadow approach","category":"skill","skills":["attack","footwork"],"focus":["slow start, fast finish","arms swing up for height"],"level":["beginner"],"players":{"min":1,"max":12},"equipment":["tape"],"feeder":"none","minutes":[5,8],"space":"half-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"6f4349de","thumb":"approach-footwork-shadow-6f4349de-r2.webp","description":"Hitters line up on the left side behind the attack line and take turns running the attack approach with no ball. The first step is slow and short, the last two are quick, and both arms swing back and then up into a full jump near the net. Each hitter lands softly on both feet, then walks back around the outside to the end of the line.","setup":["Hitters in a line on the left side of the court, a little behind the attack line.","Tape marks on the floor for the first step and the last two steps, angled toward the left pin.","Plenty of room by the net to land; no ball needed."],"coachingPoints":["Start slowly: the first step sets the direction.","Make the last two steps quick and long, right then left for a right-hander.","Swing both arms back on the last steps and drive them up as you jump.","Land on both feet, knees bent, without drifting into the net."],"scaling":{"easier":["Walk the pattern and say the steps out loud, then jog it."],"harder":["Go at full speed and finish with a real jump, or add a ball toss at the end."]}},{"id":"approach-jump-max","title":"Approach jumps for height","category":"conditioning","skills":["plyometric","attack","footwork"],"focus":["approach rhythm","maximum reach"],"level":["intermediate"],"players":{"min":1,"max":6},"equipment":[],"feeder":"none","minutes":[5,8],"space":"half-court","courtKinds":["indoor"],"consultCoach":true,"home":false,"rev":"92af8278","thumb":"approach-jump-max-92af8278-r2.webp","description":"Hitters take a full approach from behind the attack line and jump for maximum reach at the net, with no ball. The focus is the footwork, the arm swing and the landing. Each hitter walks back around the outside to the end of the line.","setup":["A line of hitters behind the attack line, near the middle of the court.","Optional: a strip of tape on the antenna or a marked reach board to aim for.","Walk back around the right of the line after landing, clear of the next hitter."],"coachingPoints":["Start slow and finish fast: the last two steps are the quickest and longest.","Swing both arms back on the plant, then drive them up hard as you take off.","Reach high with the hitting arm at the top of the jump.","Land on both feet with soft knees, in balance, without touching the net."],"scaling":null},{"id":"back-set-accuracy","title":"Back-set accuracy","category":"skill","skills":["set"],"focus":["no early head turn","hips push forward"],"level":["intermediate"],"players":{"min":2,"max":3},"equipment":["balls","cart","target"],"feeder":"players","minutes":[6,10],"space":"half-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"42913df8","thumb":"back-set-accuracy-42913df8-r2.webp","description":"The setter stands by the net facing the left pin. A partner in front of the setter tosses a ball to the forehead, and the setter sends it backwards over the head to a target by the right pin, without turning to look. After ten back sets the two swap jobs.","setup":["The setter at the net in the middle, facing the left sideline.","A partner a few meters (about 10 ft) in front of the setter and off the net, with a cart of balls.","A floor target by the right pin, about 1 m (3 ft) off the net."],"coachingPoints":["Take the ball a little higher above your head than for a front set.","Push your hips forward and let your back arch slightly.","Keep your shoulders quiet so the blockers cannot read it.","Keep your head still until the ball has gone."],"scaling":null},{"id":"block-footwork-slide","title":"Slide step blocking","category":"skill","skills":["block","footwork"],"focus":["slide steps","straight-up jump","hands over the net"],"level":["beginner"],"players":{"min":1,"max":8},"equipment":["tape"],"feeder":"none","minutes":[4,6],"space":"half-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"81d93358","thumb":"block-footwork-slide-81d93358-r2.webp","description":"A ball-free footwork drill for new blockers. Starting beside an antenna, a blocker slides along the net with small side steps toward the middle, plants on a tape mark, jumps straight up and presses both hands over the net, then lands in balance and slides back. Blockers take turns from the left and right ends, so the net always has one working and one ready.","setup":["Two blockers at the net on the near side, one beside each antenna, an arm's length from the net.","Tape marks on the floor just left and right of the middle show where each blocker plants.","A coach stands behind and calls the go, watching the hands and the landing."],"coachingPoints":["Keep your hands high and your shoulders square to the net as you slide.","Stay wide and keep your feet from crossing until the last step.","Jump straight up, press the hands over the net and keep them together.","Land in balance on both feet, then slide back without a pause."],"scaling":{"easier":["Slide a shorter distance and skip the jump until the feet are steady."],"harder":["Add a crossover step to a farther mark, or call the direction late."]}},{"id":"box-jump","title":"Box jumps","category":"conditioning","skills":["plyometric","strength"],"focus":["soft landings","arm swing"],"level":["intermediate"],"players":{"min":1,"max":8},"equipment":["plyo-box","mat"],"feeder":"none","minutes":[5,8],"space":"off-court","courtKinds":["indoor"],"consultCoach":true,"home":false,"rev":"4ce9479d","thumb":"box-jump-4ce9479d-r2.webp","description":"A low plyo box and a mat. The athlete swings the arms, jumps up onto the box and lands softly in a quarter squat, stands tall, then steps back down. The goal is a quiet, balanced landing.","setup":["One stable plyo box, 30 to 50 cm (12 to 20 in) tall, on a non-slip floor with a mat in front.","The athlete stands about 50 cm (20 in) from the box, feet hip-width apart.","Reset fully between jumps: each rep is one quality effort."],"coachingPoints":["Swing the arms back as you load, then drive them up as you jump.","Land softly with the whole foot on the box, knees over the toes, hips back.","Stand all the way up on top before stepping down.","Step down one foot at a time; never jump down backwards."],"scaling":null},{"id":"box-jump-shuffle-circuit","title":"Box jumps and cone shuffles","category":"conditioning","skills":["plyometric","agility","footwork"],"focus":["soft landings","low lateral movement"],"level":["intermediate"],"players":{"min":2,"max":12},"equipment":["plyo-box","mat","cones"],"feeder":"none","minutes":[6,10],"space":"off-court","courtKinds":["indoor"],"consultCoach":true,"home":false,"rev":"b01af9d2","thumb":"box-jump-shuffle-circuit-b01af9d2-r2.webp","description":"A four-station circuit that pairs explosive box jumps with quick lateral shuffles between two cones. Athletes work for 20 seconds, rest for 10 while they move to the next station, and keep the quality high.","setup":["Two plyo boxes about 50 cm (20 in) tall, each with a mat in front for stepping down.","Two shuffle lanes, each a pair of cones about 4 m (13 ft) apart; shuffle between them, stopping just inside each cone.","One athlete per station; everyone moves to the next station during the rest."],"coachingPoints":["Swing the arms and land on the box softly, knees over toes.","Stand tall on top, then step down.","Shuffle in a low athletic stance without clicking the heels together.","Touch the floor at each cone and push off the outside foot."],"scaling":null},{"id":"broad-jump-stick","title":"Broad jump and stick","category":"conditioning","skills":["plyometric","strength"],"focus":["landing control","horizontal power"],"level":["beginner"],"players":{"min":1,"max":8},"equipment":["tape"],"feeder":"none","minutes":[5,8],"space":"half-court","courtKinds":["indoor"],"consultCoach":true,"home":false,"rev":"b3afa96d","thumb":"broad-jump-stick-b3afa96d-r2.webp","description":"A standing long jump where the landing matters as much as the distance. Athletes swing the arms, jump forward off both feet, and stick the landing: feet planted, knees bent and still for two seconds before walking back. Tape marks show how far each jump went.","setup":["A start line of tape for each lane and distance marks every 50 cm (20 in) from about 1.5 m (5 ft) out.","Lanes about 3 m (10 ft) apart; one athlete per lane.","After each jump, hold the landing, then walk back to the start line."],"coachingPoints":["Swing the arms back as the hips sit back, then throw them forward as you jump.","Land on both feet at once with the knees bent and tracking over the toes.","Freeze the landing for two seconds: no extra steps, no wobble.","Keep the chest up on landing."],"scaling":{"easier":["Jump a shorter distance and hold the landing for one second instead of two.","Let a newer athlete start with a two-foot hop over a tape line."],"harder":["Move the tape mark farther out as the landings stay quiet."]}},{"id":"butterfly-hit-and-dig","title":"Butterfly: hit and dig","category":"skill","skills":["serve","pass","set","attack","dig","team"],"focus":["follow your ball","hit the line","dig to target"],"level":["intermediate","advanced"],"players":{"min":12,"max":12},"equipment":["balls","cart"],"feeder":"players","minutes":[8,12],"space":"full-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"39876f4b","thumb":"butterfly-hit-and-dig-39876f4b-r2.webp","description":"A nonstop butterfly circuit with a swing in it. One player serves, a passer finds the setter, and the setter sets the left-pin hitter. The hitter attacks down the line, and the player who just served steps in to the right back and digs it up to the target. Then everyone chases their ball to the next line.","setup":["Two serving lines behind the right end of each end line, each player holding a ball. Keep two in line.","One passer on each side in the deep left corner, across from the opposite serving line.","One setter on each side at the target spot, just right of center and close to the net.","One hitter on each side at the left pin, a few steps off the net, ready to approach.","A ball cart beside each end line. Hitters collect a ball on the way to the serving line."],"coachingPoints":["Server: after the serve, step in to the right back and get low before the hit.","Hitter: approach on time and swing down the line.","Digger: angle the platform to the target and lift the ball.","Setter: shoulders square to the left pin and set high.","Everyone: follow your ball to the next line as soon as you have played it."],"scaling":{"easier":["Hitters swing at half speed, and the digger starts a step closer."],"harder":["The digger calls line, angle or tip before the hitter makes contact."]}},{"id":"butterfly-serve-pass-set","title":"Butterfly: serve, pass, set, catch","category":"skill","skills":["serve","pass","set","team"],"focus":["follow your ball","pass to target"],"level":["beginner","intermediate"],"players":{"min":10,"max":12},"equipment":["balls","cart"],"feeder":"players","minutes":[8,12],"space":"full-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"0accd10f","thumb":"butterfly-serve-pass-set-0accd10f-r2.webp","description":"A nonstop butterfly circuit for both sides of the net. One player serves, a passer finds the setter, and the setter sets the left-pin hitter, who catches it at the net. Then everyone chases their ball to the next line, so each player serves, passes, sets and hits in turn.","setup":["Two serving lines behind the right end of each end line, each player holding a ball. Keep two in line.","One passer on each side in the deep left corner, across from the opposite serving line.","One setter on each side at the target spot, just right of center and close to the net.","One hitter on each side at the left pin, a few steps off the net, ready to approach.","A ball cart beside each end line. Hitters collect a ball on the way to the serving line."],"coachingPoints":["Serve with a firm wrist and aim at the passer.","Passers angle the platform to the target before the ball arrives.","Setters square their shoulders to the left pin and set high.","Hitters start behind the pin, approach, and catch the ball high at the net.","Follow your ball: run to the next line as soon as you have played it."],"scaling":{"easier":["Serve underhand from closer in, and let setters catch the pass."],"harder":["Serve overhand from the end line, and make the setter set a hittable ball every time."]}},{"id":"coach-box-digging","title":"Coach on a box: dig to target","category":"skill","skills":["dig","defense"],"focus":["read the hitter","platform angle"],"level":["intermediate","advanced"],"players":{"min":3,"max":8},"equipment":["balls","cart","coach-box","target"],"feeder":"coach","minutes":[5,8],"space":"full-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"2a889104","thumb":"coach-box-digging-2a889104-r2.webp","description":"The coach stands on a box across the net and hits down at a line of defenders, the way an opposing outside hitter would. Each defender takes three balls in a row, digging each one up to a target player by the net, then jogs to the back of the line.","setup":["Coach on a box on the far side, just behind the net on the left as the far team sees it, with a cart of balls beside the box.","Defenders in a line on the near side, starting in the back left of the court and facing the coach.","A target player at the setter's spot near the net, catching the digs."],"coachingPoints":["Be balanced and still, low and wide, as the coach makes contact.","Read the coach's shoulder and arm to start moving early.","Angle the platform toward the target and lift the ball.","Dig high and to the middle of the court so the setter has time."],"scaling":null},{"id":"cone-zigzag-shuffle","title":"Cone zig-zag","category":"conditioning","skills":["agility","footwork"],"focus":["lateral movement","footwork on a diagonal"],"level":["beginner"],"players":{"min":1,"max":6},"equipment":["cones"],"feeder":"none","minutes":[4,6],"space":"half-court","courtKinds":["indoor"],"consultCoach":true,"home":false,"rev":"590ec42b","thumb":"cone-zigzag-shuffle-590ec42b-r2.webp","description":"Five cones zig-zag across the court between the attack line and 2 m (7 ft) behind it. Facing the net the whole time, the athlete shuffles on the diagonal from cone to cone, touches the floor at each one, then sprints to the net to finish and jogs back around the outside.","setup":["Five cones from the right sideline to the left, 1.5 m (5 ft) apart across the court, alternating between the attack line and 2 m (7 ft) behind it.","The athlete starts behind the right cone in a low ready stance, facing the net.","Send the next athlete when the runner is jogging back."],"coachingPoints":["Keep the chest facing the net and the hips low on every diagonal.","Push off the outside foot; the feet come close but never cross or click.","Bend the knees to touch the floor at each cone, keeping the back flat.","Eyes up, looking where you are going."],"scaling":{"easier":["Space the cones closer together and skip the sprint at the end."],"harder":["Space the cones wider and race the clock."]}},{"id":"court-suicides","title":"Court shuttle sprints","category":"conditioning","skills":["speed","agility"],"focus":["acceleration","turning at a line"],"level":["intermediate"],"players":{"min":1,"max":12},"equipment":["tape"],"feeder":"none","minutes":[5,8],"space":"half-court","courtKinds":["indoor"],"consultCoach":true,"home":false,"rev":"0e3cf8f5","thumb":"court-suicides-0e3cf8f5-r2.webp","description":"Shuttle runs on half a court. From the end line, athletes run to a tape line 3 m (10 ft) out and back, then to the attack line and back, then to the center line under the net and back, touching every line. Each turn is practice at stopping low and pushing off hard.","setup":["A strip of tape across the court 3 m (10 ft) in from the end line; the attack line and center line are the other turns.","Athletes start side by side on the end line, at least 2 m (7 ft) apart.","Touch each line with a hand, then run back and touch the end line before the next leg."],"coachingPoints":["Lower the hips and shorten the steps as you reach each line.","Bend the knees to touch the line with a hand, and keep the back flat.","Push hard out of the turn with the first two steps.","Keep the pace even: the last leg should look like the first."],"scaling":null},{"id":"crossover-swing-block","title":"Crossover step to the pin","category":"skill","skills":["block","footwork"],"focus":["big crossover step","close the feet","square to the net"],"level":["intermediate"],"players":{"min":1,"max":6},"equipment":["tape"],"feeder":"none","minutes":[4,6],"space":"half-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"46e08798","thumb":"crossover-swing-block-46e08798-r2.webp","description":"A ball-free footwork drill for middle blockers. From the middle of the net the blocker waits for the coach's call, then travels to the left or right pin with a long crossover step, closes the feet on the tape mark, jumps and presses both hands over. After landing the blocker crosses back to the middle and goes the other way on the next call.","setup":["A middle blocker at the net in the center of the near court, an arm's length off the net.","Tape marks near the left and right pins show where the blocker takes off.","The coach stands a few meters (about 10 ft) behind the blocker and calls the side."],"coachingPoints":["Hands stay up near the chest while you travel.","Make the first step a big one, turning the hips toward the pin.","Close the feet and square the shoulders to the net before you take off.","Watch the coach so you are ready for the next call."],"scaling":null},{"id":"dead-bug","title":"Dead bug","category":"conditioning","skills":["core"],"focus":["trunk control","flat lower back"],"level":["beginner"],"players":{"min":1,"max":12},"equipment":["mat"],"feeder":"none","minutes":[3,5],"space":"off-court","courtKinds":["indoor"],"consultCoach":true,"home":false,"rev":"88f12759","thumb":"dead-bug-88f12759-r2.webp","description":"Lying on the back with arms up and hips and knees bent at right angles, the athlete slowly lowers one arm and the opposite leg, then switches sides. The aim is to keep the lower back flat on the mat while the limbs move.","setup":["One mat per athlete.","Lie on the back, arms reaching straight up, hips and knees bent at 90 degrees.","Lower one arm and the opposite leg, return, then switch sides."],"coachingPoints":["Press the lower back gently into the mat and keep it there.","Move slowly: about two seconds down and two seconds back.","Breathe out as the arm and leg lower.","Only go as low as you can without the back arching."],"scaling":{"easier":["Move only the legs, with the arms held straight up, and keep the range small."],"harder":["Hold a light ball in both hands, or slow each rep to a four count."]}},{"id":"defensive-base-to-read","title":"Base, read, react","category":"skill","skills":["dig","defense","team","ball-tracking"],"focus":["read the hitter","call the tip","back to base"],"level":["intermediate"],"players":{"min":5,"max":8},"equipment":["balls","cart","coach-box"],"feeder":"coach","minutes":[8,10],"space":"full-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"052448c3","thumb":"defensive-base-to-read-052448c3-r2.webp","description":"Three back row defenders hold base while the coach attacks from a box across the net, playing the opposing outside hitter. Each round the coach mixes a hard ball down the line, a tip into the middle and a cross court swing. The defenders read the coach's arm, the right player digs to the target, and everyone goes back to base before the next ball.","setup":["The coach on a box across the net on the side opposite the near team's right back, with a ball cart beside it.","Three defenders in a three-back base on the near side: right back on the line, middle back deep in the center, left back cross court.","A target player at the setter's spot near the net, catching the digs."],"coachingPoints":["Be low and still in base as the coach swings, weight on the balls of the feet.","Read the shoulder and the arm: a slow arm means a tip, so call it and go.","Dig high to the middle of the court so the setter can get there.","Get back to base before the next ball."],"scaling":{"easier":["The coach hits the same shot three times before mixing it up.","Start with easy tosses instead of hits."],"harder":["Mix the shots faster, with less time between swings."]}},{"id":"double-block-close","title":"Close the double block","category":"skill","skills":["block","footwork","team"],"focus":["middle closes to the outside","no gap between the hands","jump together"],"level":["intermediate"],"players":{"min":5,"max":8},"equipment":["balls","cart"],"feeder":"players","minutes":[6,10],"space":"full-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"4adba73a","thumb":"double-block-close-4adba73a-r2.webp","description":"Two blockers build a double block against a high outside set. A feeder hands a ball to the setter, who sets the left side hitter. As soon as the set leaves the setter's hands the middle blocker travels along the net to join the outside blocker, and both jump together with their hands sealed so the hitter sees one wall.","setup":["On the far side, an outside blocker at the net on the right and a middle blocker at the center of the net.","On the near side, a setter at the target spot and a line of hitters ready to approach from the left.","A feeder with a ball cart in the near court hands each ball to the setter."],"coachingPoints":["The outside blocker sets the spot, lined up on the hitter's hitting arm.","The middle leaves as the set leaves the setter's hands and closes toward the outside.","Jump together and press the hands over with no gap in the middle.","Land on both feet, then turn to find where the ball went."],"scaling":{"easier":["Walk through the closing step with no ball first, then add the set."],"harder":["Have the setter vary the set height so the closing step has to adjust."]}},{"id":"dynamic-warmup-flow","title":"Dynamic warm-up flow","category":"conditioning","skills":["warmup","mobility","footwork"],"focus":["raising the heart rate","moving through full range"],"level":["beginner"],"players":{"min":1,"max":24},"equipment":[],"feeder":"none","minutes":[8,10],"space":"half-court","courtKinds":["indoor"],"consultCoach":true,"home":false,"rev":"c634c00d","thumb":"dynamic-warmup-flow-c634c00d-r2.webp","description":"A lane warm-up: every movement travels down a lane of about 7 m (23 ft) and the next one comes back. Jog down and backpedal back, high knees down and butt kicks back, A-skips down and backpedal back, carioca down and back, then walking lunges down and toy soldiers (straight-leg kicks) back. It leaves the body ready to jump and hit.","setup":["The team in short lines on the end line, one lane each, lanes about 2.5 m (8 ft) apart.","Each lane runs about 7 m (23 ft) from the end line toward the net, just past the attack line.","One movement down the lane, the next one back; the next athletes start when the front ones are halfway.","Go through the lanes 2 or 3 times."],"coachingPoints":["Start slow and speed up each round.","Move through the full range: tall on the knee lifts, deep but controlled in the lunges.","Keep the lunge's front knee over the ankle and the chest up.","Stay in your lane, and leave space in front for the carioca and the skips."],"scaling":{"easier":["Cut the lane to half a court and walk through the carioca once before jogging it."],"harder":["Use a longer lane, about 10 m (33 ft), once the group is loose."]}},{"id":"endline-scramble","title":"End line scramble","category":"skill","skills":["communication","team","transition"],"focus":["chase the ball as a group","talk, then three contacts"],"level":["beginner","intermediate"],"players":{"min":6,"max":15},"equipment":["balls","cart"],"feeder":"coach","minutes":[8,12],"space":"full-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"6c6e810a","thumb":"endline-scramble-6c6e810a-r2.webp","description":"Groups of two or three start on the end line. The coach, on the other side, tosses a ball over and away from them, short or wide. The group chases it down and works together to send it back over the net. How it goes over earns points: 1 for a free ball, 2 for a down ball, 3 for a jump attack, and nothing if it lands out. Every player in the group gets those points, players keep their own score, and the groups are reshuffled after each ball.","setup":["Players in lines along one end line, one group of two or three up at a time.","The coach on the other side of the net with a cart of balls.","Write the scoring on a whiteboard: free ball 1, down ball 2, jump attack 3."],"coachingPoints":["Go as soon as the coach tosses. Sprint, then slow down to play the ball.","First player there calls it; the others move to where the next ball will be.","A high first contact buys time for the second and third player.","Go for the 3 only when the set lets you. A free ball over still scores."],"scaling":{"easier":["Start the group on the attack line instead of the end line, and toss higher."],"harder":["The coach tosses lower and to the far corners, and only down balls and jump attacks score."]}},{"id":"family-keep-it-up","title":"Family keep it up","category":"skill","skills":["pass","set","team","communication"],"focus":["call it, then play it","easy balls to each other"],"level":["beginner","intermediate"],"players":{"min":2,"max":6},"equipment":["balls","partner"],"feeder":"players","minutes":[5,15],"space":"yard","courtKinds":["indoor"],"consultCoach":false,"home":true,"ages":[7,18],"rev":"f9539667","thumb":"family-keep-it-up-f9539667-r2.webp","description":"Everyone in a small circle keeps one ball off the ground with passes and sets, as many touches in a row as possible. Call \"Mine!\" before you play it, send easy balls to each other, and chase the family record. Any number of players from two up.","setup":["Stand in a circle about 3 to 4 m (10 to 13 ft) across, outside on flat ground.","One ball. Anyone starts with an easy toss.","Count every touch out loud; a drop starts the count again."],"coachingPoints":["Call \"Mine!\" so two people never go for the same ball.","Send a high, easy ball to each other.","Pass low balls, set high ones.","Celebrate the record, then try to beat it."],"scaling":{"easier":["Let the ball bounce once between touches, or catch and throw it back at first."],"harder":["No bounces and no catches, and every player calls \"Mine!\" out loud before each touch."]}},{"id":"free-ball-transition","title":"Free ball transition","category":"skill","skills":["transition","pass","set","attack","team","communication"],"focus":["call free","front row off the net","pass, set, swing"],"level":["intermediate"],"players":{"min":7,"max":9},"equipment":["balls","cart"],"feeder":"coach","minutes":[10,15],"space":"full-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"239a6261","thumb":"free-ball-transition-239a6261-r2.webp","description":"A full team learns to turn an easy ball into a kill. Six players start in their defensive base with the front row at the net. The coach sends a free ball over from the far side; the team calls it, the front row drops off the net to their approach spots, the setter runs to the target, a back row player passes, and the left side hitter attacks. Then everyone resets to base for the next ball.","setup":["Six players on the near side in defensive base: three at the net, three in the back row.","The coach on the far side in the middle of the court, with a ball cart.","Free balls go to the left back and the right back in turn."],"coachingPoints":["Call \"free\" loudly the moment you see an easy ball coming.","Front row: drop off the net to the attack line so you have room to approach.","Setter: release to the target early and give the passer a big target.","Passers: a high pass to the target makes the rest easy."],"scaling":{"easier":["Send the free ball to the same passer every time and walk through the steps once first."],"harder":["Send the ball to anyone and add a block on the far side."]}},{"id":"got-it-circle","title":"Got it! circle","category":"skill","skills":["communication","ball-tracking","team"],"focus":["move together","everyone watches the ball"],"level":["beginner"],"players":{"min":4,"max":16},"equipment":["balls"],"feeder":"players","minutes":[4,6],"space":"full-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"26b727ea","thumb":"got-it-circle-26b727ea-r2.webp","description":"A warm-up game for mixed groups. Three or four players hold hands in a circle on one side of the net. A tosser on the other side yells \"Free!\" and throws a high ball over. The circle has to move together, without letting go, so the ball lands inside it, and then everyone yells \"Got it!\". The next group steps in after five balls. Mix experienced and new players in each circle so they have to talk to move as one.","setup":["Groups of 3 or 4, holding hands in a circle, on one side of the net.","A tosser (a player or the coach) on the other side with a few balls.","Waiting groups stand behind the end line and swap in after five balls."],"coachingPoints":["Everyone watches the ball the whole time, not their feet.","Whoever sees where it is going first says which way to move.","Small, quick steps so nobody gets pulled off their feet.","Yell \"Got it!\" together as the ball lands inside the circle."],"scaling":{"easier":["Toss very high and close to the circle so there is lots of time."],"harder":["Add a fifth player to the circle, toss lower and farther away, and only the newest player in the group may talk."]}},{"id":"hit-lines-outside","title":"Outside hitting lines","category":"skill","skills":["attack","set"],"focus":["call the shot","open to the target","keep it in"],"level":["intermediate"],"players":{"min":5,"max":12},"equipment":["balls","cart","cones"],"feeder":"players","minutes":[8,12],"space":"full-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"08beab9f","thumb":"hit-lines-outside-08beab9f-r2.webp","description":"The classic hitting line for left side attackers. A feeder hands a ball to the setter, the setter puts up a high ball to the left pin, and the next hitter in line approaches and swings. Hitters call line or angle before they start the approach and aim for the cone on that side, then jog around the outside back to the end of the line.","setup":["Hitters in a line just outside the left side of the near court, behind the attack line.","A setter at the target spot near the net, and a feeder with a ball cart in the right back of the near court.","Two cones on the far side: one deep down the line, one cross court for the angle."],"coachingPoints":["Call your shot out loud before you start the approach.","Open the shoulders toward the target you called and swing through it.","Keep the approach the same and change the arm angle to hit line or angle.","Keep the ball in play: a swing into the net scores nothing."],"scaling":null},{"id":"hoop-catch","title":"Hoop catch","category":"skill","skills":["ball-tracking","footwork"],"focus":["read the toss early","ball comes down in front of you"],"level":["beginner"],"players":{"min":2,"max":16},"equipment":["balls","hoop"],"feeder":"players","minutes":[4,6],"space":"half-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"750a72c2","thumb":"hoop-catch-750a72c2-r2.webp","description":"One partner holds a hula hoop flat in front of their belly button. The other tosses a high ball a few steps away. The hoop holder moves under it so the ball drops through the hoop and lands in front of their feet, which is right where a pass would be played. After ten, swap, then go straight to passing.","setup":["Partners about 4 m (13 ft) apart, one ball and one hula hoop per pair.","The holder grips the near edge of the hoop with both hands, hoop flat at waist height.","The tosser throws two-handed underhand, high, two or three steps to either side of the holder."],"coachingPoints":["Move as soon as the ball leaves the tosser's hands, not when it starts to drop.","Get there early and wait, instead of lunging at the last second.","Keep the hoop flat and steady; move your feet, not your arms.","The ball should come down in front of you, just like a pass."],"scaling":{"easier":["Toss higher and only a step or two away, so there is more time to get there."],"harder":["Toss lower and farther, and start the holder facing sideways."]}},{"id":"jump-serve-progression","title":"Jump serve build-up","category":"skill","skills":["serve"],"focus":["same toss, standing or jumping","approach starts slow","land inside the court"],"level":["advanced"],"players":{"min":1,"max":6},"equipment":["balls","cart","tape","target"],"feeder":"none","minutes":[10,15],"space":"full-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"93269840","thumb":"jump-serve-progression-93269840-r2.webp","description":"A server builds a jump serve in stages, all from the same spot behind the right end of the end line. Stage 1 is a standing serve to feel the toss and the wrist snap. Stage 2 is the approach on its own: no ball, a slow first step, a quick plant on the tape mark and a jump that lands inside the court. Stage 3 puts it together: toss, approach, jump and swing to the target. In practice each stage gets about five reps before moving on; the clip shows one of each.","setup":["One server behind the right end of the near end line, with a ball cart close by.","A tape mark about 50 cm (20 in) behind the end line for the take-off spot.","A target mat in the far deep left corner (zone 5).","Other servers wait off court and take over after each stage."],"coachingPoints":["Toss the same way in every stage: in front of the hitting shoulder and slightly inside it.","Start the approach slow and finish fast, planting on the tape mark.","Meet the ball at full reach, arm long, wrist snapping over the top.","Leave the floor behind the end line and land inside the court after the contact.","Only add speed in stage 3 once the toss and the plant are the same every time."],"scaling":null},{"id":"ladder-quick-feet","title":"Quick feet ladder","category":"conditioning","skills":["footwork","agility"],"focus":["quick feet","rhythm"],"level":["beginner"],"players":{"min":1,"max":8},"equipment":["ladder"],"feeder":"none","minutes":[4,6],"space":"half-court","courtKinds":["indoor"],"consultCoach":true,"home":false,"rev":"f109cf65","thumb":"ladder-quick-feet-f109cf65-r2.webp","description":"An agility ladder on the floor and a short line of athletes. One at a time, each runs the ladder with quick, light steps, one foot in every box, then jogs back down the outside to the end of the line. Use small, fast steps with the chest tall.","setup":["An agility ladder of about 4.5 m (15 ft) laid on the floor pointing at the net.","Athletes line up behind the near end of the ladder.","After each run, jog back down the side of the ladder, well clear of it, to the back of the line."],"coachingPoints":["Stay on the balls of the feet and keep each step short and light.","Look ahead.","Pump the arms in time with the feet.","Go only as fast as clean steps allow; slow down if you hit the rungs."],"scaling":{"easier":["Walk the ladder one foot per box, then speed up when the feet land cleanly."],"harder":["Run a side-step pattern through the ladder."]}},{"id":"medball-rotational-throw","title":"Med-ball rotation throw","category":"conditioning","skills":["strength","core"],"focus":["power from the hips","a balanced, explosive release"],"level":["intermediate"],"players":{"min":2,"max":10},"equipment":["med-ball"],"feeder":"players","minutes":[5,8],"space":"half-court","courtKinds":["indoor"],"consultCoach":true,"home":false,"rev":"dde908ab","thumb":"medball-rotational-throw-dde908ab-r2.webp","description":"Partners stand sideways to each other about 3 m (10 ft) apart with one medicine ball. The thrower turns away to load the ball at the back hip, then drives the hips around and releases it across the body to the partner, who catches it at the chest, loads and throws it straight back. It builds the hip-to-shoulder rotation behind a hard arm swing.","setup":["Pairs stand side by side about 3 m (10 ft) apart, facing opposite ways, so each partner is on the other's throwing side.","One 2 to 4 kg medicine ball per pair; a softer ball that does not bounce is best.","Swap places after each set to work the other side."],"coachingPoints":["Load the ball at the back hip with the knees bent and the chest over the feet.","Turn the hips first, then the chest, then let the arms whip the ball through.","Release across the body with long arms, and finish facing your partner.","Catch at the chest with soft arms and go straight into the next load."],"scaling":null},{"id":"middle-mover","title":"Middle mover","category":"skill","skills":["pass","dig","ball-tracking"],"focus":["get there, then pass","turn and find the next ball"],"level":["beginner","intermediate"],"players":{"min":3,"max":15},"equipment":["balls"],"feeder":"players","minutes":[6,9],"space":"half-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"40900c18","thumb":"middle-mover-40900c18-r2.webp","description":"Three players in a line, about 3.5 m (12 ft) apart, with no net between them. The two on the ends each hold a ball. They take turns tossing a high ball a couple of steps to one side of the player in the middle, who gets there, passes it back to whoever tossed it, and turns to face the other end for the next one. Rotate after ten.","setup":["Groups of three in a straight line, about 3.5 m (12 ft) between players. Use the space behind the court or across the width of a court.","Both end players start with a ball.","The middle player starts facing one end in a low ready position."],"coachingPoints":["Middle: read where the toss is going and move before it peaks.","Stop your feet before the ball arrives so you pass from a balanced stance.","Angle the platform back to the tosser, not straight up.","Turn right after the pass and find the other ball early."],"scaling":{"easier":["Toss higher and only one step away, and give the middle player time to reset between balls."],"harder":["End players step back to about 6 m (20 ft) and hit a controlled down ball at the middle player, so it becomes digging.","The middle player starts facing away and only turns when the tosser calls their name."]}},{"id":"net-to-net-lateral-shuffle","title":"Sideline shuffles","category":"conditioning","skills":["agility","footwork","defense"],"focus":["low defensive stance","lateral speed"],"level":["beginner"],"players":{"min":1,"max":12},"equipment":[],"feeder":"none","minutes":[3,5],"space":"half-court","courtKinds":["indoor"],"consultCoach":true,"home":false,"rev":"4396ff6c","thumb":"net-to-net-lateral-shuffle-4396ff6c-r2.webp","description":"Athletes shuffle from sideline to sideline, parallel to the net, in a low defensive stance. Work for 20 seconds, rest for 20, and keep the stance low even as the legs tire. No equipment: the court lines are the markers.","setup":["Athletes spread out in rows, each about 2 m (7 ft) behind the next, starting just inside a sideline; neighboring rows start on opposite sides.","Everyone faces the net and shuffles across to the far sideline and back, touching the floor at each line.","The coach calls work and rest every 20 seconds."],"coachingPoints":["Stay low with the weight on the balls of the feet and the chest up.","Push off the trailing foot; never cross or click the feet together.","Bend the knees to touch the floor at each sideline, back flat.","Keep the head level: no bouncing up and down."],"scaling":{"easier":["Shuffle a shorter stretch and rest for 30 seconds instead of 20."],"harder":["Work 30 seconds, rest 15."]}},{"id":"one-voice-scrimmage","title":"One voice scrimmage","category":"skill","skills":["communication","team"],"focus":["one player calls every ball","everyone listens"],"level":["beginner","intermediate"],"players":{"min":10,"max":14},"equipment":["balls","cart"],"feeder":"coach","minutes":[10,15],"space":"full-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"96b6020c","thumb":"one-voice-scrimmage-96b6020c-r2.webp","description":"A 6 v 6 game (5 v 5 with 10 or 11 players, extras sub in) started by a free ball from the coach. Each side picks one talker, and only that player may speak: they call the free ball, say who takes it, and warn about the hitter. Everyone else plays in silence and listens. Change the talker every couple of dead balls so each player gets a turn, then finish with a few minutes where everyone talks and see how much louder the gym gets.","setup":["Two teams of six, one on each side of the net.","The coach stands at the side of the court by the net with a cart of balls and sends a free ball to either side to start each rally.","Each side names its talker before the ball goes over. A pinnie on the talker makes it easy to see."],"coachingPoints":["Talker: call the ball early and use names, so there is no doubt who takes it.","Talker: call \"Free!\" as soon as you see an easy ball coming.","Everyone else: move on the call, not on your own guess.","When everyone talks at the end, keep the calls short and say them once."],"scaling":{"easier":["The coach sends every free ball high and slow, and the talker only has to say \"Free!\" and a name."],"harder":["The coach sends a down ball or a quick free ball, so the talker has to call it sooner."]}},{"id":"parent-catch-and-throw","title":"Catch and throw with a grown-up","category":"skill","skills":["set"],"focus":["catch in the window","push from the forehead"],"level":["beginner"],"players":{"min":1,"max":2},"equipment":["balls","partner"],"feeder":"coach","minutes":[3,6],"space":"room","courtKinds":["indoor"],"consultCoach":false,"home":true,"ages":[6,10],"rev":"1359017f","thumb":"parent-catch-and-throw-1359017f-r2.webp","description":"The first partner drill for young players and any grown-up. The parent tosses an easy underhand ball; the child catches it in the setting window above the forehead, holds it for a moment, then pushes it straight back with both hands like a set. As the catch gets quicker, it turns into a real set.","setup":["Stand about 3 m (10 ft) apart, facing each other, in a clear space.","One ball (a light youth ball is kinder to small hands).","The grown-up tosses underhand, high and soft, to the child's forehead."],"coachingPoints":["Make a window with your hands before the ball comes.","Catch it right on your forehead, knees bent.","Push it back up and out, arms and legs together.","Finish with arms straight, pointing at your partner."],"scaling":{"easier":["Stand closer and toss the ball right to the forehead."],"harder":["Toss a little off to the side so the child has to move first."]}},{"id":"parent-pepper","title":"Pepper with a grown-up","category":"skill","skills":["pass","set","dig","warmup"],"focus":["keep it controlled","move to every ball"],"level":["intermediate"],"players":{"min":1,"max":2},"equipment":["balls","partner"],"feeder":"players","minutes":[4,8],"space":"yard","courtKinds":["indoor"],"consultCoach":false,"home":true,"ages":[10,18],"rev":"e5ee5639","thumb":"parent-pepper-e5ee5639-r2.webp","description":"A parent-and-child pepper: the grown-up tosses, the child passes, the grown-up sets, and the child sends a soft, controlled hit straight back. The grown-up digs it up, the child sets, and the grown-up catches to restart. Grown-ups who do not play can catch every ball and throw it back instead.","setup":["Stand about 3 to 4 m (10 to 13 ft) apart, facing each other, outside.","One ball. The grown-up starts with an easy toss.","Pass, set, soft hit, dig, set, catch, and go again."],"coachingPoints":["Keep every ball low and easy to play.","Hit it softly, right at your partner.","Move your feet to every ball.","Quiet hands on the set, a still platform on the pass."],"scaling":null},{"id":"parent-toss-pass","title":"Toss and pass with a grown-up","category":"skill","skills":["pass"],"focus":["platform to the target","legs lift"],"level":["beginner","intermediate"],"players":{"min":1,"max":2},"equipment":["balls","partner"],"feeder":"coach","minutes":[4,8],"space":"yard","courtKinds":["indoor"],"consultCoach":false,"home":true,"ages":[8,14],"rev":"db6a9bd3","thumb":"parent-toss-pass-db6a9bd3-r2.webp","description":"The grown-up tosses an easy underhand ball to the child, who forearm passes it back so it can be caught at the chest without a step. The grown-up does not need to play volleyball: a soft toss and a catch are all it takes.","setup":["Stand about 3 to 4 m (10 to 13 ft) apart, facing each other.","The grown-up holds the ball and tosses underhand to the child's waist.","Catch the pass and toss again."],"coachingPoints":["Arms like a table: straight, thumbs together.","Point the table at your partner's chest.","Lift with your legs, keep your arms still.","Move your feet so the ball is in front of your belly button."],"scaling":{"easier":["Toss slower and closer, and let the child catch the ball before passing it back."],"harder":["Toss a step short or a step to one side."]}},{"id":"parent-toss-set","title":"Toss and set with a grown-up","category":"skill","skills":["set"],"focus":["window early","square to the target"],"level":["beginner","intermediate"],"players":{"min":1,"max":2},"equipment":["balls","partner"],"feeder":"coach","minutes":[4,8],"space":"yard","courtKinds":["indoor"],"consultCoach":false,"home":true,"ages":[8,14],"rev":"f4aac73b","thumb":"parent-toss-set-f4aac73b-r2.webp","description":"The grown-up tosses a high, soft ball; the child gets under it and sets it back in a nice arc so it drops into the grown-up's hands. A set that can be caught without a step is a good set.","setup":["Stand about 3 m (10 ft) apart, facing each other.","The grown-up tosses underhand, a little higher than the child's head.","Catch the set and toss again."],"coachingPoints":["Hands up in the window before the ball arrives.","Face your partner: belly button points where the ball goes.","Push up and out with your legs and arms together.","Finish with straight arms pointing at the target."],"scaling":{"easier":["Toss a lower ball, and let the child catch it at the forehead before setting."],"harder":["Toss higher, and a step off to one side."]}},{"id":"partner-pass-rally","title":"Partner passing","category":"skill","skills":["pass"],"focus":["platform to the target","legs do the work"],"level":["beginner"],"players":{"min":2,"max":12},"equipment":["balls"],"feeder":"players","minutes":[5,8],"space":"half-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"e58ec229","thumb":"partner-pass-rally-e58ec229-r2.webp","description":"Partners stand about 4.5 m (15 ft) apart. One tosses an easy underhand ball, the other forearm passes it back to the tosser's chest so it can be caught without a step. After ten good passes the two swap jobs. Every pair on the court can run it at once with one ball each.","setup":["Players in pairs, partners facing each other about 4.5 m (15 ft) apart.","One ball per pair, starting with the tosser.","Pairs spread across the court with about 2 m (7 ft) between them."],"coachingPoints":["Keep your arms straight and tilt the platform toward your partner.","Bend your knees and lift with your legs, keeping the arms still.","Get your body behind the ball so you pass it from your midline.","Face your partner before the ball arrives."],"scaling":{"easier":["Stand closer together and let the passer catch the pass before the toss goes back."],"harder":["Move farther apart and play a pass-and-set rally with no catches."]}},{"id":"pass-and-window-catch","title":"Pass, then catch in your window","category":"skill","skills":["pass","set","ball-tracking"],"focus":["get under the ball","catch on the forehead"],"level":["beginner"],"players":{"min":1,"max":1},"equipment":["balls"],"feeder":"none","minutes":[3,5],"space":"yard","courtKinds":["indoor"],"consultCoach":false,"home":true,"ages":[8,12],"rev":"346ca29c","thumb":"pass-and-window-catch-346ca29c-r2.webp","description":"The player passes the ball up off the platform, then moves under it and catches it in the setting window above the forehead. It links the two skills and teaches a habit every player needs: get your body under the ball before it arrives.","setup":["Outside, or a garage with a high ceiling.","One ball. Toss it to yourself to start.","Pass it up, then catch it on your forehead."],"coachingPoints":["Arms like a table, then hands up to the window.","Move your feet so the ball comes down on your forehead.","Catch with your fingers and bend your knees.","Freeze the catch for a second before the next one."],"scaling":{"easier":["Pass lower and catch right away without moving the feet."],"harder":["Pass higher and farther from the body."]}},{"id":"pass-set-alternate","title":"Pass, set, pass, set","category":"skill","skills":["pass","set"],"focus":["switch platform to hands","feet under the ball"],"level":["intermediate"],"players":{"min":1,"max":1},"equipment":["balls"],"feeder":"none","minutes":[4,6],"space":"yard","courtKinds":["indoor"],"consultCoach":false,"home":true,"ages":[10,18],"rev":"4bc006c7","thumb":"pass-set-alternate-4bc006c7-r2.webp","description":"One forearm pass, then one set, then a pass again, all straight up to yourself. The pass has to go high enough to get the hands up in time, and the set has to come down where the platform can meet it. It joins the two main ball-control skills into one rhythm.","setup":["Outside on flat ground, or a tall garage.","One ball. Toss to start.","Pass, set, pass, set, then catch and start again."],"coachingPoints":["Say it out loud: bump, set, bump, set.","Pass it high enough to get your hands up.","Hands back to the window right after the pass.","Little steps to stay under the ball."],"scaling":null},{"id":"passing-triangle","title":"Passing triangle","category":"skill","skills":["pass"],"focus":["move, then pass","rotate through each role"],"level":["beginner"],"players":{"min":3,"max":3},"equipment":["balls"],"feeder":"players","minutes":[5,8],"space":"half-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"a0682edb","thumb":"passing-triangle-a0682edb-r2.webp","description":"Three players make a triangle about 4 m (13 ft) a side, with the target at the setter's spot by the net. The tosser lobs a ball to the passer, the passer sends it up to the target, and the target catches it. Then everyone moves one corner on: tosser to passer, passer to target, target to tosser.","setup":["A target player at the setter's spot, about 1 m (3 ft) off the net and just right of center.","A passer in the middle of the court, about 4 m (13 ft) back from the target.","A tosser 4 m (13 ft) to the passer's right with a ball, so the three form a triangle."],"coachingPoints":["Shuffle your feet to the ball first, then stop and pass.","Keep the arms still; no swing at the ball.","Pass high enough that the target can catch it without jumping.","Watch the ball all the way onto your forearms."],"scaling":{"easier":["Shrink the triangle and let the target catch every pass."],"harder":["Toss to the passer's side and have the passer call the ball before moving."]}},{"id":"pepper-partner","title":"Partner pepper","category":"skill","skills":["pass","set","dig","warmup"],"focus":["ball control","quiet contacts","step to the ball"],"level":["beginner"],"players":{"min":2,"max":2},"equipment":["balls"],"feeder":"players","minutes":[3,5],"space":"half-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"116828f1","thumb":"pepper-partner-116828f1-r2.webp","description":"Two players and one ball, keeping a controlled rally going with a pass, a set and a soft hit in turn. One partner starts with a toss, the other passes it back, the first sets it up, and the second hits a controlled ball straight at them. Then the roles flip: dig, set, hit, over and over without letting the ball drop.","setup":["Two players face each other about 4 m (13 ft) apart, anywhere on the court.","One ball between them; the player with the ball starts with an easy toss."],"coachingPoints":["Keep the ball low and easy to play.","Hit it softly, right at your partner.","Move your feet to every ball so you play it in front of your body.","Quiet contacts: soft hands on the set, a still platform on the dig."],"scaling":{"easier":["Catch after each contact to keep the ball under control."],"harder":["Hit a little harder and from a little farther away."]}},{"id":"plank-hold","title":"Plank hold","category":"conditioning","skills":["core","strength"],"focus":["trunk stability","neutral spine"],"level":["beginner"],"players":{"min":1,"max":12},"equipment":["mat"],"feeder":"none","minutes":[3,5],"space":"off-court","courtKinds":["indoor"],"consultCoach":true,"home":false,"rev":"3ae2d463","thumb":"plank-hold-3ae2d463-r2.webp","description":"The forearm plank: elbows under the shoulders, toes on the floor, and the body held in one straight line from head to heels. Stop the hold as soon as the hips drop or rise. Twenty good seconds is enough.","setup":["One mat per athlete, with room to lie at full length.","Forearms on the mat, elbows under the shoulders, feet hip-width apart.","Hold for the work time, then rest on the knees or stand up."],"coachingPoints":["Keep a straight line from head to heels: hips neither sagging nor piked up.","Squeeze the glutes and brace the stomach as if about to be poked.","Neck neutral: look at the floor just in front of the hands.","Keep breathing slowly through the whole hold."],"scaling":{"easier":["Hold for 10 seconds, rest, and repeat three times."],"harder":["Lift one foot off the floor and alternate feet."]}},{"id":"point-and-shuffle","title":"Point and shuffle","category":"skill","skills":["footwork","pass","ball-tracking"],"focus":["stay low","push off, do not cross the feet"],"level":["beginner","intermediate"],"players":{"min":1,"max":2},"equipment":["partner"],"feeder":"none","minutes":[3,5],"space":"room","courtKinds":["indoor"],"consultCoach":false,"home":true,"ages":[7,14],"rev":"0009e181","thumb":"point-and-shuffle-0009e181-r2.webp","description":"No ball needed. The child waits in a low ready position with the platform out. The grown-up calls a side and the child shuffles two quick steps that way, stops balanced, and shuffles back to the middle. It builds the quick, low feet that get a passer to the ball before it arrives.","setup":["A clear space about 4 m (13 ft) wide.","The child in a ready position: feet wide, knees bent, arms out in front.","The grown-up stands in front and calls \"Left!\" or \"Right!\"."],"coachingPoints":["Low like a goalie, weight on the balls of your feet.","Push off the far foot; never cross your feet.","Stop balanced with your platform out, as if the ball is coming.","Back to the middle fast, ready for the next call."],"scaling":{"easier":["Hold the ready position first, then add one shuffle at a time."],"harder":["Call two sides in a row before the child returns to the middle."]}},{"id":"pro-agility-5-10-5","title":"5-10-5 shuttle","category":"conditioning","skills":["agility","speed","footwork"],"focus":["change of direction","explosive first step"],"level":["intermediate"],"players":{"min":1,"max":4},"equipment":["cones"],"feeder":"none","minutes":[5,8],"space":"half-court","courtKinds":["indoor"],"consultCoach":true,"home":false,"rev":"506770da","thumb":"pro-agility-5-10-5-506770da-r2.webp","description":"A classic change-of-direction shuttle across the width of the court. From the middle, the athlete runs about 4 m (13 ft) to one side and touches the line, turns and runs about 8 m (26 ft) to the other side and touches again, then turns and drives back through the middle. Every turn is a low plant and push, the same move a defender makes to chase a ball.","setup":["Three cones across the court, about 4.2 m (14 ft) apart: one near each sideline and one in the middle, a little in front of the running line (a little shorter than the standard 5-10-5 yards, so it fits the court).","The athlete starts in a ready stance at the middle cone, facing the net.","One athlete at a time; the next goes when the runner has walked back."],"coachingPoints":["Sink the hips before each turn and push off the outside leg.","Touch the floor at each end with the hand nearest the line, bending the knees and keeping the back flat.","Turn tight at each line.","Run hard through the middle at the finish, then slow down gradually."],"scaling":null},{"id":"prone-ytw","title":"Prone Y-T-W","category":"conditioning","skills":["shoulder-care","strength"],"focus":["shoulder blade control","upper back endurance"],"level":["beginner","intermediate"],"players":{"min":1,"max":12},"equipment":["mat"],"feeder":"none","minutes":[4,6],"space":"off-court","courtKinds":["indoor"],"consultCoach":true,"home":false,"rev":"42cb9238","thumb":"prone-ytw-42cb9238-r2.webp","description":"The floor version of the Y-T-W shoulder routine. Lying face down on a mat, the athlete lifts both arms a few cm (an inch or two) off the floor in a Y overhead, lowers them, lifts them straight out to the sides in a T, lowers them, then pulls the elbows back and down into a W. Gravity does the work a band does when standing, so the upper back and the muscles around the shoulder blades get a longer, harder effort.","setup":["One mat per athlete, lying face down with the forehead just off the mat.","Legs long, toes resting on the mat.","Thumbs point up in the Y and the T."],"coachingPoints":["Squeeze the shoulder blades back and down before each lift.","Lift only a few cm (an inch or two), using the shoulder blades and keeping the lower back still.","Keep the neck long and look at the mat.","Pause for a moment at the top of every letter."],"scaling":{"easier":["Do only the Y and the T, and rest between letters."],"harder":["Lower the arms slowly over a three count after each lift."]}},{"id":"queen-of-the-court","title":"Queen of the court","category":"skill","skills":["team","pass","set","attack","communication"],"focus":["win the rally","play every ball","talk"],"level":["beginner"],"players":{"min":6,"max":12},"equipment":["balls","cart"],"feeder":"coach","minutes":[10,15],"space":"full-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"254601db","thumb":"queen-of-the-court-254601db-r2.webp","description":"A fast game for three or more small teams. One team holds the queen side of the net. The coach feeds a ball to the challengers, and the two teams play out the rally. A challenger team that wins the rally runs around to take over the queen side, the old queens leave to the back of the waiting line, and the next team steps onto the challenger court. Only the team on the queen side scores.","setup":["Teams of three. One team on the near side, the queen side, spread across the court.","The challenger team on the far side in a three-person receive: the setter starts deep on the right and releases to the net.","The next team waits behind the far end line, and the coach stands beside the far court with a ball cart."],"coachingPoints":["Play every ball as if it were match point.","Talk on every ball: call it, call the set, call the free ball.","Run on and off quickly so the game keeps its pace.","Stay composed after losing the court; the next turn comes fast."],"scaling":{"easier":["Allow one catch and throw per rally, or let the first ball be a gentle toss."],"harder":["Make it three contacts with no catches, or have the coach feed harder balls."]}},{"id":"seam-passing-two-passers","title":"Seam passing: call it","category":"skill","skills":["pass","team","communication"],"focus":["call early and loud","partner opens up"],"level":["beginner","intermediate"],"players":{"min":4,"max":6},"equipment":["balls","cart"],"feeder":"coach","minutes":[6,10],"space":"full-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"0d648ba0","thumb":"seam-passing-two-passers-0d648ba0-r2.webp","description":"Two passers stand side by side in the back court and the coach serves into the gap between them. One of them calls the ball early and loud and passes it to the target at the setter's spot. The partner turns and opens up toward the passer, ready to cover, then both reset for the next serve.","setup":["Two passers side by side in the near back court, about 4 m (13 ft) apart, with the seam between them.","The coach behind the far end line with a cart of balls, serving into the seam.","A target player at the setter's spot, 1 m (3 ft) off the net and just right of center."],"coachingPoints":["Call it early and loud, once: the first clear call wins.","If you are unsure, the player moving forward to the ball takes it.","The partner steps out of the way and faces the passer, ready to cover.","Recover to your base spot straight after the pass."],"scaling":{"easier":["The coach tosses underhand into the seam instead of serving, so there is time to call it."],"harder":["Start the passers deeper in the court, so the call has to come early."]}},{"id":"self-pass","title":"Pass to yourself","category":"skill","skills":["pass"],"focus":["flat platform","legs lift the ball"],"level":["beginner","intermediate"],"players":{"min":1,"max":1},"equipment":["balls"],"feeder":"none","minutes":[3,6],"space":"yard","courtKinds":["indoor"],"consultCoach":false,"home":true,"ages":[8,18],"rev":"ff4a257f","thumb":"self-pass-ff4a257f-r2.webp","description":"The player tosses the ball up and forearm passes it straight up, again and again, keeping the ball about head high and the feet under it. After a few passes the player catches it, resets and goes again. Count the passes in a row and try to beat the record.","setup":["A flat, open spot outside: a lawn, a driveway away from cars or a tall garage.","Feet shoulder width apart, knees bent, one ball.","Toss the ball up a little, then pass it straight up again and again."],"coachingPoints":["Arms like a table: straight, thumbs together, flat on top.","Lift with your legs and keep the arms still.","Freeze your platform after each pass.","Pass it just above your head so you have time to get under it."],"scaling":{"easier":["Let the ball bounce between passes and aim for three in a row."],"harder":["Go for ten in a row, or take a step between each pass."]}},{"id":"self-set-high-low","title":"High-low self-sets","category":"skill","skills":["set"],"focus":["control the height","legs make the high one"],"level":["intermediate","advanced"],"players":{"min":1,"max":1},"equipment":["balls"],"feeder":"none","minutes":[4,6],"space":"yard","courtKinds":["indoor"],"consultCoach":false,"home":true,"ages":[10,18],"rev":"6c11a382","thumb":"self-set-high-low-6c11a382-r2.webp","description":"Outside, the player alternates a low set and a high set straight up: a little one just above the hands, then a big one about 2 m (7 ft) up. Changing the height on purpose teaches the player to control the ball with the legs and keep the wrists out of it.","setup":["Outside on flat ground, away from windows, cars and the street.","One ball. Start with a toss.","Low, high, low, high, then catch and start again."],"coachingPoints":["Same window for both: only the push changes.","Bend deeper and push longer for the high set.","Get your feet under the high one before it comes down.","Quiet hands: no slapping sound."],"scaling":null},{"id":"self-set-low","title":"Little self-sets","category":"skill","skills":["set"],"focus":["same window every time","legs and arms push together"],"level":["beginner","intermediate"],"players":{"min":1,"max":1},"equipment":["balls"],"feeder":"none","minutes":[3,6],"space":"room","courtKinds":["indoor"],"consultCoach":false,"home":true,"ages":[8,18],"rev":"225287ce","thumb":"self-set-low-225287ce-r2.webp","description":"Little sets straight up to yourself, only a forearm or so above the hands, without moving the feet. The low height makes it safe indoors and forces quick, soft hands. Count the sets in a row, catch, and go again.","setup":["A clear spot with nothing breakable nearby. Low sets are fine indoors.","Feet shoulder width apart, one foot a little ahead, one ball.","Toss to start, then set it straight up, low, over and over."],"coachingPoints":["Hands up early in the window above your forehead.","Little sets, soft hands: the ball barely goes above your hands.","Push with your legs and arms together, then reload.","Meet the ball in the same spot every time."],"scaling":{"easier":["Catch the ball after every set until the hands feel steady."],"harder":["Go for 20 in a row, then sit on the floor and keep going."]}},{"id":"serve-around-the-world","title":"Around the world serving","category":"skill","skills":["serve"],"focus":["change the aim, keep the swing","one zone at a time"],"level":["intermediate"],"players":{"min":2,"max":8},"equipment":["balls","cart","cones"],"feeder":"none","minutes":[6,10],"space":"full-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"384a0eb1","thumb":"serve-around-the-world-384a0eb1-r2.webp","description":"A server works through the far court one zone at a time, starting deep right in zone 1 and moving around through 2, 3, 4, 5 and finally 6 in the middle. A good serve moves you on to the next zone; a miss means another try at the same one. The first server to clear all six wins the round.","setup":["One server behind the right end of the near end line, with a ball cart close by.","A cone in the middle of each of the six main zones on the far side: 1, 6 and 5 deep, 2, 3 and 4 short.","Other players wait off court and keep score; the next server steps in when the round ends."],"coachingPoints":["Keep the same swing and change only your aim.","Keep the toss identical so the only change is where you point.","After a miss, take one breath and reset your routine before the next ball.","Notice which zones are hard for you and practice those first next time."],"scaling":null},{"id":"serve-receive-to-target","title":"Serve receive to target","category":"skill","skills":["pass","serve"],"focus":["platform angle sets the direction","pass quality 3"],"level":["intermediate"],"players":{"min":4,"max":8},"equipment":["balls","cart"],"feeder":"coach","minutes":[8,12],"space":"full-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"663d9b2c","thumb":"serve-receive-to-target-663d9b2c-r2.webp","description":"The coach serves from the far end line to a line of passers in the middle of the back court. Each passer sends the serve to a target player at the setter's spot, who catches it. The passer then becomes the target, and the target jogs to the back of the passing line. A perfect pass reaches the target without making them move.","setup":["Coach behind the far end line on the right, with a cart of balls.","Passers in a line in the middle of the near back court, facing the coach.","One target player at the setter's spot, 1 m (3 ft) off the net and just right of center."],"coachingPoints":["The angle of your platform decides where the ball goes, so set it to the target early.","Stay balanced and still at contact, with your weight a little forward.","Track the ball in over your shoulders, then adjust your feet before it arrives.","Aim to make the target catch it without a step: that is a three."],"scaling":null},{"id":"serve-target-zones","title":"Serve to the called zone","category":"skill","skills":["serve"],"focus":["pick a target before the toss","same toss every time"],"level":["beginner"],"players":{"min":1,"max":12},"equipment":["balls","cart","target"],"feeder":"none","minutes":[8,10],"space":"full-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"215ff0fa","thumb":"serve-target-zones-215ff0fa-r2.webp","description":"Servers take turns from behind the end line and call a zone before every serve. A serve that lands on the marker for the called zone scores, then the server jogs to the back of the line and the next player calls a new zone.","setup":["A line of servers behind the right end of the near end line, each holding a ball.","A ball cart beside the line so players can pick up a ball on the way back.","One floor marker in each of the six main zones on the far side: deep 5, 6 and 1, front 4, 3 and 2.","The coach (or the next server) changes the called zones after each full turn through the line."],"coachingPoints":["Choose your target before the toss, then look at it once more before you serve.","Toss to the same spot every time.","Finish with your hitting hand pointing at the target.","Serve at a speed you can control. Add pace once you hit the zone."],"scaling":{"easier":["Serve underhand from closer in, and aim at a big target such as a whole row."],"harder":["Hit two zones in a row before you rotate out of the line."]}},{"id":"serve-toss-drop","title":"Serve toss onto a towel","category":"skill","skills":["serve"],"focus":["lift the ball","same toss every time"],"level":["beginner","intermediate"],"players":{"min":1,"max":1},"equipment":["balls","target"],"feeder":"none","minutes":[3,5],"space":"yard","courtKinds":["indoor"],"consultCoach":false,"home":true,"ages":[9,18],"rev":"6d4e825b","thumb":"serve-toss-drop-6d4e825b-r2.webp","description":"The toss decides the serve. The player stands in a serving stance, lifts the ball up in front of the hitting shoulder and lets it drop without swinging. A towel on the ground marks where a good toss lands: just in front of the front foot, on the hitting side. Ten in a row on the towel and the serve gets much easier.","setup":["Lay a towel on the ground just in front of the front foot, on the hitting-arm side.","Serving stance: opposite foot forward, ball in the non-hitting hand.","Toss without hitting and watch where it lands."],"coachingPoints":["Lift the ball and let the arm stop at eye level.","Toss a little above where you can reach.","In front of your hitting shoulder, every time.","Hitting arm up and back, ready, while you toss."],"scaling":{"easier":["Toss and catch with the same hand before letting it drop."],"harder":["Fold the towel in half, then in half again."]}},{"id":"set-to-zones-ladder","title":"Set the spots","category":"skill","skills":["set"],"focus":["square up to the target","legs give the range"],"level":["intermediate"],"players":{"min":2,"max":3},"equipment":["balls","cart","target"],"feeder":"coach","minutes":[8,12],"space":"half-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"c4f81f13","thumb":"set-to-zones-ladder-c4f81f13-r2.webp","description":"A coach tosses pass-like balls to the setter, who sends each one to the next target in order. The targets are the left pin, the middle of the net, then a pipe set behind the attack line, and floor markers show where each set should come down. Count the sets that land on the right target, then swap setters.","setup":["The setter at the setter's spot, 1 m (3 ft) off the net and just right of center.","The coach in the middle of the back court with a cart, tossing to the setter.","Three floor targets: by the left pin, in the middle near the net, and behind the attack line in the middle."],"coachingPoints":["Get to the ball early and square your hips and shoulders to the target.","Keep the same hand shape whichever target you set.","Use your legs to add distance and keep the wrists quiet.","Set high and a little off the net so the ball never drifts into it."],"scaling":null},{"id":"skater-jumps","title":"Skater jumps","category":"conditioning","skills":["plyometric","agility"],"focus":["lateral power","single-leg balance"],"level":["beginner"],"players":{"min":1,"max":12},"equipment":[],"feeder":"none","minutes":[3,5],"space":"half-court","courtKinds":["indoor"],"consultCoach":true,"home":false,"rev":"746425e7","thumb":"skater-jumps-746425e7-r2.webp","description":"A side-to-side bound from one leg to the other, like a speed skater. Each landing is on a single leg, soft and balanced, held for a moment before bounding back. It builds the lateral push and landing control a defender needs to cover the court.","setup":["No equipment: athletes spread out with about 2 m (7 ft) of clear space to each side.","Start standing on the left leg, the right foot just off the floor behind.","Work for 20 seconds, rest for 20."],"coachingPoints":["Push off the outside of the foot and bound sideways.","Land softly on one leg with the knee bent and tracking over the toes.","Hold each landing for a moment before bounding back.","Swing the arms across the body for balance and keep the chest up."],"scaling":{"easier":["Use small bounds and stop for a full second on each landing."],"harder":["Bound farther, or touch the floor with the opposite hand on each landing."]}},{"id":"star-drill","title":"Star drill","category":"conditioning","skills":["agility","footwork","speed"],"focus":["multi-direction movement","balance on the turn"],"level":["intermediate"],"players":{"min":1,"max":4},"equipment":["cones"],"feeder":"none","minutes":[4,6],"space":"half-court","courtKinds":["indoor"],"consultCoach":true,"home":false,"rev":"f7820939","thumb":"star-drill-f7820939-r2.webp","description":"Four cones sit in a square around a center marker in the back of the court. The athlete goes out to each cone and back to the middle in turn: forward cones out with a run and back with a backpedal, back cones out with a turn and run and back facing the net. It trains quick cuts in every direction.","setup":["A flat marker in the middle of zone 6 and four cones in a square around it, each about 2.8 m (9 ft) from the center.","The athlete starts on the center marker facing the net.","Order: front left, front right, back right, back left."],"coachingPoints":["Plant the outside foot and cut; keep the turns short and balanced.","Bend the knees to touch the floor at each cone, back flat.","Backpedal with small steps and the weight on the balls of the feet.","Get the eyes around to the next cone before the body turns."],"scaling":null},{"id":"t-drill","title":"T-drill","category":"conditioning","skills":["agility","footwork","speed"],"focus":["change of direction","low lateral movement"],"level":["beginner","intermediate"],"players":{"min":1,"max":6},"equipment":["cones"],"feeder":"none","minutes":[5,8],"space":"half-court","courtKinds":["indoor"],"consultCoach":true,"home":false,"rev":"28f05212","thumb":"t-drill-28f05212-r2.webp","description":"Four cones make a T. The athlete sprints up the stem and touches the middle cone, shuffles out to one side, all the way across to the other and back to the middle, touching each cone, then backpedals home. It trains the footwork a defender needs.","setup":["One cone on the end line in the middle of the court: the start.","One cone on the attack line straight ahead, 6 m (20 ft) from the start.","Two cones on the attack line, 3 m (10 ft) to the left and 3 m (10 ft) to the right of the middle cone.","Athletes go one at a time; the next one starts when the runner is back."],"coachingPoints":["Stay in a low athletic stance through the shuffles, chest up, feet never crossing.","Plant the outside foot and push to change direction at each cone.","Keep the hips low on the backpedal and take short, quick steps.","Touch the floor beside each side cone and bend the knees with the back flat."],"scaling":{"easier":["Walk the T once, then jog it before anyone sprints."],"harder":["Time each rep and call the first side as they reach the middle cone."]}},{"id":"three-v-three-small-court","title":"3 v 3 on a narrow court","category":"skill","skills":["team","pass","set"],"focus":["three contacts every time","more touches for everyone"],"level":["beginner","intermediate"],"players":{"min":6,"max":12},"equipment":["balls","tape"],"feeder":"none","minutes":[10,20],"space":"full-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"634bba7c","thumb":"three-v-three-small-court-634bba7c-r2.webp","description":"Teams of three play on half the width of the court, split down the middle with tape or a line of cones. The smaller court means every player touches the ball on almost every rally. Rallies start with a serve, and each side must use three contacts before the ball goes back over. Play to 11 and rotate the server each time your team wins the serve back. With 12 players, run two games side by side.","setup":["Split the court down the middle, end line to end line, with tape or cones. One game per half.","Three players on each side of the net: one starts serving, two wait in the court.","Keep balls handy at each end line so the next serve goes quickly."],"coachingPoints":["Use all three contacts: pass, set, then send it over.","Talk on every ball. With only three players, someone always has to say \"Mine!\".","Pass to the middle of your half, not tight to the net.","After the serve, the server runs straight into the court to play defense."],"scaling":{"easier":["Start each rally with an underhand serve or a toss over the net, and allow one catch per side."],"harder":["Narrow the court further, and the third contact must be an attack off a set."]}},{"id":"tip-roll-mix","title":"Hit, tip, roll","category":"skill","skills":["attack","set"],"focus":["same approach every time","change the contact","shot selection"],"level":["intermediate"],"players":{"min":4,"max":8},"equipment":["balls","cart","cones"],"feeder":"coach","minutes":[8,12],"space":"full-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"759fe925","thumb":"tip-roll-mix-759fe925-r2.webp","description":"Outside hitters practice the three shots every attacker needs. Each hitter takes three sets in a row from the left pin. The coach calls the shot as the ball goes up: a hard swing deep, a tip just over the net, or a roll shot that loops into the middle of the court. The approach stays the same for all three, so only the arm and the contact change.","setup":["A coach with a ball cart in the right back of the near court, handing balls to the setter.","A setter at the target spot, setting high to the left pin.","Hitters in a line outside the left side of the near court, behind the attack line.","Cones on the far side: one short behind the net, one in the middle, one deep."],"coachingPoints":["Use the same full approach and arm swing for every shot so the defense cannot read it.","On a tip, keep the fingertips firm and push the ball just over the block.","On a roll shot, brush up the back of the ball for topspin and an arc that drops fast.","Listen to the call, then decide late with the arm."],"scaling":null},{"id":"toss-and-hit-timing","title":"Toss and hit timing","category":"skill","skills":["attack"],"focus":["go when the ball leaves the hands","hit at full reach"],"level":["beginner"],"players":{"min":3,"max":10},"equipment":["balls","cart"],"feeder":"coach","minutes":[8,12],"space":"full-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"fefd77e8","thumb":"toss-and-hit-timing-fefd77e8-r2.webp","description":"A coach by the net tosses a high ball out to the left pin. The next hitter in line starts the approach as the ball leaves the coach's hands, times the jump to meet it at the top, and hits it cross court. The hitter then jogs around the outside back to the end of the line while a shagger on the far side collects the balls.","setup":["A coach in the middle of the net on the near side with a cart of balls.","Hitters in a line on the left side, a few meters (about 10 ft) behind the attack line.","One or two shaggers on the far side, out of the way behind the end line."],"coachingPoints":["Start your approach when the ball leaves the coach's hands.","Contact the ball at the highest point you can reach, in front of your hitting shoulder.","Open your hips and shoulders to the net in the air, then rotate through the hit.","Follow through down and across your body."],"scaling":{"easier":["Toss a slower, higher ball close to the hitter, and let the hitter start from a standing position."],"harder":["Toss lower and quicker, or farther off the net."]}},{"id":"toss-away-partner","title":"Toss it away, call it","category":"skill","skills":["pass","ball-tracking","communication","footwork"],"focus":["move to the ball","call it before you pass"],"level":["beginner"],"players":{"min":2,"max":16},"equipment":["balls"],"feeder":"players","minutes":[6,10],"space":"half-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"103671ba","thumb":"toss-away-partner-103671ba-r2.webp","description":"Partners stand about 4.5 m (15 ft) apart. The tosser sends a high ball a couple of steps to one side of the passer, never straight at them. The passer moves to it, shouts \"Mine!\" and passes it back for the tosser to catch. Swap jobs after ten, and every couple of minutes both partners take a step back.","setup":["Pairs facing each other about 4.5 m (15 ft) apart, one ball per pair.","Spread the pairs across the gym so nobody chases into another pair.","The tosser throws underhand with two hands, high, about two steps to the left or right of the passer."],"coachingPoints":["Watch the ball leave the tosser's hands and go right away.","Shuffle or run so you beat the ball to the spot, then stop and pass.","Say \"Mine!\" out loud on every ball, before it reaches you.","Face your partner when you pass, even after a long move."],"scaling":{"easier":["Toss only one step to the side. The passer catches it on the spot, then tosses it up and passes it back.","Stand closer, about 3 m (10 ft) apart."],"harder":["Toss lower and farther away so the passer has less time.","The tosser sets the pass back to the side instead of catching it, and the pair keeps it going."]}},{"id":"towel-target-serve","title":"Serve at a towel target","category":"skill","skills":["serve"],"focus":["toss in front","hit through the middle"],"level":["intermediate","advanced"],"players":{"min":1,"max":1},"equipment":["balls","target"],"feeder":"none","minutes":[5,10],"space":"yard","courtKinds":["indoor"],"consultCoach":false,"home":true,"ages":[10,18],"rev":"c020b612","thumb":"towel-target-serve-c020b612-r2.webp","description":"Overhand serving outside at a towel on the grass. The player tosses in front of the hitting shoulder, hits through the middle of the ball with a firm hand and tries to land it on or near the towel. Start close and move back as the hits get steady.","setup":["Lay a towel or a laundry basket on the grass about 6 to 9 m (20 to 30 ft) away.","Serve from a line or a chalk mark, toward an open space with nothing behind it.","A grown-up can stand to the side and roll balls back."],"coachingPoints":["Toss in front of your hitting shoulder, a little higher than you can reach.","Elbow high, then hit the middle of the ball with a firm, flat hand.","Step with the opposite foot as you hit.","Count how many land on or next to the towel."],"scaling":null},{"id":"turn-and-chase","title":"Turn and chase","category":"skill","skills":["communication","ball-tracking","team"],"focus":["find the ball fast","call it, then three contacts"],"level":["beginner","intermediate"],"players":{"min":6,"max":14},"equipment":["balls","cart"],"feeder":"coach","minutes":[5,8],"space":"half-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"d892f421","thumb":"turn-and-chase-d892f421-r2.webp","description":"Two players stand in the back court with their backs to the net. The coach, at the net, slaps the ball as the signal and tosses it somewhere between them. Both turn, find the ball, and one calls it. The pair then has three contacts to get it over the net: pass, set, and send it over. They go to the back of their lines and the next two step in. The whole team chases a goal, such as 20 balls over in 4 minutes.","setup":["Two lines on the back court, about 3 m (10 ft) apart, players facing the end line.","The coach at the net, a little to one side, with a cart of balls.","The lines wait toward the sidelines, and the front two step in."],"coachingPoints":["Turn on the slap and look up right away; the toss comes right after.","The player who will reach it calls it loud and early. The partner answers by moving to set.","Pass high to the middle of the court so the partner can get under it.","Third ball goes over, even if it is a free ball."],"scaling":{"easier":["Start the pair facing sideways so they can see the coach from the corner of their eye, and toss higher."],"harder":["The coach tosses right after the slap, lower and farther from both players."]}},{"id":"two-ball-triads","title":"Two-ball triads","category":"skill","skills":["pass","serve"],"focus":["pass to the target at the net","keep both balls moving"],"level":["beginner","intermediate"],"players":{"min":3,"max":15},"equipment":["balls"],"feeder":"players","minutes":[8,12],"space":"full-court","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"eb00a8e9","thumb":"two-ball-triads-eb00a8e9-r2.webp","description":"Groups of three with two balls. A thrower stands on one side of the net, and a passer and a target stand on the other, the target close to the net. The thrower tosses a ball over to the passer, who passes it to the target. While that ball is in the air, the target sends the ball they were holding back under the net to the thrower, so both balls keep moving and nobody waits. Rotate jobs after ten passes.","setup":["Thrower about 4.5 m (15 ft) off the net on one side, with a ball.","Passer in the middle of the back court on the other side, and the target about 1 m (3 ft) off the net, just right of center, also holding a ball.","Several triads can share a net if they spread out along it."],"coachingPoints":["Passer: square up to the ball, then angle your platform toward the target.","Target: get your ball back under the net right after the toss, so the thrower is ready for the next one.","Thrower: toss over the net with some height, so it looks like a free ball.","Keep the rhythm going; a pass that misses the target still gets chased and sent back."],"scaling":{"easier":["Thrower moves closer to the net and tosses straight to the passer, with plenty of height."],"harder":["The thrower hits a down ball over instead of tossing it.","The thrower serves from the end line, and the passer has to get it to the target."]}},{"id":"wall-down-ball","title":"Wall down-ball","category":"skill","skills":["attack"],"focus":["toss in front of the hitting shoulder","high elbow, snap the wrist"],"level":["intermediate","advanced"],"players":{"min":1,"max":1},"equipment":["balls","wall"],"feeder":"none","minutes":[4,6],"space":"wall","courtKinds":["indoor"],"consultCoach":false,"home":true,"ages":[11,18],"rev":"41429851","thumb":"wall-down-ball-41429851-r2.webp","description":"Arm swing practice against a wall. The player tosses in front of the hitting shoulder and hits the ball down hard at the bottom of the wall. It pops back up off the wall and the player catches it, resets and hits again.","setup":["A solid outside wall on a hard surface, with permission. Nothing breakable nearby.","Stand about 3 m (10 ft) from the wall with one ball.","Toss, hit it down at the bottom of the wall, catch the rebound."],"coachingPoints":["Toss in front of your hitting shoulder.","Elbow high and back, like pulling a bow.","Reach up and hit the top of the ball; snap your wrist.","Control first: same spot, same rebound, then hit harder."],"scaling":null},{"id":"wall-passing","title":"Wall passing","category":"skill","skills":["pass","ball-tracking"],"focus":["angle the platform","feet first"],"level":["intermediate","advanced"],"players":{"min":1,"max":1},"equipment":["balls","wall"],"feeder":"none","minutes":[4,8],"space":"wall","courtKinds":["indoor"],"consultCoach":false,"home":true,"ages":[10,18],"rev":"cbcf4a12","thumb":"wall-passing-cbcf4a12-r2.webp","description":"Forearm passing against a wall, about 2 m (7 ft) back. The player passes the ball up onto the wall, moves to the rebound and passes it again. The wall sends back whatever it is given, so a tilted platform or a swing shows up straight away.","setup":["A solid wall or garage door, with permission and nothing breakable nearby.","Stand about 2 to 3 m (7 to 10 ft) from the wall with one ball.","Toss to start, pass onto the wall above head height, pass every rebound."],"coachingPoints":["Arms like a table, tilted up toward the wall.","Feet get there first, then pass.","Lift with your legs and keep the arms still.","Aim at the same spot on the wall each time."],"scaling":null},{"id":"wall-set-ladder","title":"Wall setting ladder","category":"skill","skills":["set"],"focus":["same contact point","push through the ball"],"level":["beginner","intermediate","advanced"],"players":{"min":1,"max":1},"equipment":["balls","wall"],"feeder":"none","minutes":[5,8],"space":"wall","courtKinds":["indoor"],"consultCoach":false,"home":true,"ages":[9,18],"rev":"3e3c8b22","thumb":"wall-set-ladder-3e3c8b22-r2.webp","description":"Setting against a garage door or a solid outside wall. The player starts close, sets the ball onto the wall again and again, and after a good streak takes a step back. Farther from the wall needs more push from the legs and the same quiet hands.","setup":["A solid wall or garage door with nothing breakable on it, with permission.","Start about 1 m (3 ft) from the wall, then 1.5 m (5 ft), then 2 m (7 ft).","Set the first ball out of your hands onto the wall, then set every rebound back."],"coachingPoints":["Window above your forehead before the ball comes back.","Push with your legs and arms together.","Aim at the same spot on the wall every time.","Step back only after a good streak."],"scaling":{"easier":["Stay close to the wall and count sets in a row without stepping back."],"harder":["Take a bigger step back after each good streak, or add a clap between sets."]}},{"id":"wall-setting","title":"Wall setting","category":"skill","skills":["set"],"focus":["same contact point","legs and arms extend together"],"level":["beginner"],"players":{"min":1,"max":1},"equipment":["balls","wall","tape"],"feeder":"none","minutes":[5,8],"space":"wall","courtKinds":["indoor"],"consultCoach":false,"home":false,"rev":"f9591b62","thumb":"wall-setting-f9591b62-r2.webp","description":"A setter stands just under 2 m (7 ft) from a wall with a tape line about 3 m (10 ft) up. The setter tosses the ball up to start, then sets it against the wall above the tape again and again, moving under each rebound and setting it back with the same hand shape. Count the sets in a row and start again after a drop.","setup":["A clear stretch of wall with a strip of tape about 3 m (10 ft) up.","One player 1.5 to 2 m (5 to 7 ft) from the wall, facing it, with a ball.","Start with a self toss, then set every rebound back above the tape."],"coachingPoints":["Make a window with your hands just above your forehead and look through it.","Push with your legs and arms at the same time.","Soft fingers: catch the ball's shape for a moment, then release.","Meet every ball at the same spot above your head."],"scaling":{"easier":["Stand closer to the wall and lower the tape line."],"harder":["Raise the tape line."]}},{"id":"window-catch","title":"Toss and catch in your window","category":"skill","skills":["set","ball-tracking"],"focus":["setting window","soft hands"],"level":["beginner"],"players":{"min":1,"max":1},"equipment":["balls"],"feeder":"none","minutes":[3,5],"space":"room","courtKinds":["indoor"],"consultCoach":false,"home":true,"ages":[6,10],"rev":"5c88850b","thumb":"window-catch-5c88850b-r2.webp","description":"The very first setting step. The child tosses the ball a little above the head and catches it in the setting window: hands up above the forehead, fingers spread, thumbs and pointer fingers making a triangle. Knees bend as the ball arrives. Once the catch is quiet and on the forehead every time, the child is ready to push it back up as a set.","setup":["A clear spot indoors or out, away from anything breakable.","One ball (a lighter youth ball is easier on small hands).","Toss it up about a ball or two above the head, then catch it in the window."],"coachingPoints":["Make a window with your hands, right above your forehead.","Look at the ball through the window.","Catch it with your fingers.","Bend your knees as you catch, like a soft landing."],"scaling":{"easier":["Toss lower and catch with the feet still."],"harder":["Toss higher and a little to one side."]}},{"id":"yard-approach-steps","title":"Approach steps in the yard","category":"skill","skills":["attack","footwork"],"focus":["slow first step, then quick-quick","arms swing back, then up"],"level":["beginner","intermediate"],"players":{"min":1,"max":1},"equipment":["tape"],"feeder":"none","minutes":[4,6],"space":"yard","courtKinds":["indoor"],"consultCoach":false,"home":true,"ages":[9,18],"rev":"11a1bcb8","thumb":"yard-approach-steps-11a1bcb8-r2.webp","description":"The hitting approach with no ball and no net. For a right-hander the steps go left, right, left: a slow first step with the left foot, then a quick right-left to plant, arms swinging back on the plant and up on the jump. Chalk marks show where the feet go. Left-handers mirror it: right, left, right.","setup":["Three chalk marks on the grass or driveway, about a big step apart.","Start behind the first mark, hitting arm side away from the marks.","Approach, jump, land on both feet, walk back."],"coachingPoints":["Say the rhythm: step... step-step, jump.","Slow first step, then quick-quick into the plant.","Both arms swing back on the plant, then up as you jump.","Jump straight up and land soft on both feet."],"scaling":{"easier":["Walk the three steps slowly, saying left, right, left out loud."],"harder":["Run the steps at speed and finish with a full jump and arm swing."]}},{"id":"yard-block-steps","title":"Block steps in the yard","category":"skill","skills":["block","footwork"],"focus":["slide, do not cross","jump straight up, hands high"],"level":["intermediate"],"players":{"min":1,"max":1},"equipment":["tape"],"feeder":"none","minutes":[4,6],"space":"yard","courtKinds":["indoor"],"consultCoach":false,"home":true,"ages":[11,18],"rev":"10e93461","thumb":"yard-block-steps-10e93461-r2.webp","description":"Blocking footwork at a backyard net, or facing a fence or a line if there is no net. From a ready spot with hands up in front of the shoulders, the player slides two quick steps to a chalk mark, jumps straight up with both hands high and pressed forward, lands soft, slides back and goes the other way.","setup":["Three chalk marks in a line about 1.2 m (4 ft) apart on grass or a driveway.","Start on the middle mark an arm's length from the net, facing it (or a fence or a line).","Slide to a side mark, jump, land, slide back; then the other side."],"coachingPoints":["Hands up by your shoulders the whole time.","Slide steps: feet never cross.","Stop square, then jump straight up.","Reach high and press your hands forward; land on both feet."],"scaling":null},{"id":"ytw-raises","title":"Y-T-W raises","category":"conditioning","skills":["shoulder-care","strength"],"focus":["shoulder blade control","posture"],"level":["beginner"],"players":{"min":1,"max":12},"equipment":[],"feeder":"none","minutes":[3,5],"space":"off-court","courtKinds":["indoor"],"consultCoach":true,"home":false,"rev":"f81445f0","thumb":"ytw-raises-f81445f0-r2.webp","description":"A standing shoulder-care routine that spells Y, T and W with the arms. The Y goes overhead, the T straight out to the sides, and the W has the elbows bent and pulled back. Each letter is a slow lift with the shoulder blades squeezed together, the kind of work that keeps hitting shoulders healthy.","setup":["Stand tall with the feet hip-width apart and a slight bend in the knees.","No weight at all, or hold the lightest resistance band between the hands.","Move slowly from Y to T to W and back to Y, pausing briefly in each letter."],"coachingPoints":["Squeeze the shoulder blades back and down before each lift.","Thumbs point up in the Y and the T; elbows pull back and down in the W.","Keep the ribs down and the neck long: no shrugging, no arching the back.","Keep it slow and smooth."],"scaling":{"easier":["Keep the arms low and the reps slow, with no weight."],"harder":["Lower each letter over a slow three count."]}}],"skillGroups":{"skill":[{"id":"serve","label":"Serve","tags":["serve"]},{"id":"pass","label":"Pass","tags":["pass"]},{"id":"set","label":"Set","tags":["set"]},{"id":"attack","label":"Attack","tags":["attack"]},{"id":"block","label":"Block","tags":["block"]},{"id":"dig","label":"Dig and defence","tags":["dig","defense"]},{"id":"team","label":"Team","tags":["team","transition"]},{"id":"communication","label":"Communication","tags":["communication"]},{"id":"ball-tracking","label":"Ball tracking","tags":["ball-tracking"]}],"conditioning":[{"id":"warmup","label":"Warm-up and cool-down","tags":["warmup","cooldown"]},{"id":"footwork","label":"Footwork and agility","tags":["footwork","agility"]},{"id":"plyometric","label":"Jumping","tags":["plyometric"]},{"id":"speed","label":"Speed","tags":["speed"]},{"id":"strength","label":"Strength and core","tags":["strength","core"]},{"id":"mobility","label":"Mobility and shoulders","tags":["mobility","shoulder-care"]}]},"labels":{"level":{"beginner":"Beginner","intermediate":"Intermediate","advanced":"Advanced"},"skill":{"serve":"Serve","pass":"Pass","set":"Set","attack":"Attack","block":"Block","dig":"Dig","defense":"Defence","transition":"Transition","team":"Team","footwork":"Footwork","agility":"Agility","plyometric":"Plyometrics","speed":"Speed","strength":"Strength","core":"Core","mobility":"Mobility","shoulder-care":"Shoulder care","warmup":"Warm-up","cooldown":"Cool-down","communication":"Communication","ball-tracking":"Ball tracking"},"equipment":{"balls":"Balls","cart":"Ball cart","cones":"Cones","tape":"Tape","mat":"Mat","target":"Target","hoop":"Hoop","coach-box":"Coach box","plyo-box":"Plyo box","wall":"Wall","ladder":"Ladder","band":"Band","med-ball":"Med ball","partner":"Partner (parent)"},"feeder":{"coach":"Coach feeds","players":"Players feed","none":"No feeder"}},"oneCoachMinPlayers":6}