Let players observe where a gentle toss reaches its top. Keep each toss within an individual space so players do not chase across the group.
Prepare before contact
In overhead work, begin with the catch-and-toss preparation. In forearm work, use a soft self-feed. Keep the next action manageable before increasing height.
01
Volleyball toss and catch: flight tracking
Recognize the top of a gentle toss and arrive underneath it.
Group: 2–16 players · 1 adult per group
Equipment: 1 appropriate practice ball per player Time: 4–8 minutes
Set up: Each player holds a light ball in a clear personal area. Repeat the layout in separate personal or pair areas with full movement clearance.
Toss only just above head height.
Clap once when the ball stops rising, then catch with two hands.
Repeat without the clap and say top at the same moment.
Compare which toss lets you finish balanced.
Coach’s cue: Keep the toss close. Watch the whole flight.
Make it easier, add a challenge, and safety
Easier: Use a chest-high toss without clapping.
Harder: Take one small planned step before catching; keep the toss low.
Keep it safe: Use a light, age-appropriate volleyball and controlled contacts; no diving, body contact or maximum jumps. Check dry footing and overhead clearance; stop every group when a stray ball enters its space. Match challenge to demonstrated skill and comfort, not age alone. Offer rest and shorter turns; the age range does not establish fitness or readiness.
02
Setting preparation: overhead catch and toss
Find a comfortable overhead receiving shape before attempting a set.
Group: 2–16 players · 1 adult per group
Equipment: 1 appropriate practice ball per pair Time: 4–8 minutes
Set up: Partners stand two metres apart; use a soft light ball. Repeat the layout in separate personal or pair areas with full movement clearance. For an odd headcount, one trio swaps the observer after every two attempts.
Partner tosses gently above the receiver’s forehead.
Receiver catches with both hands in front of the forehead, not behind the head.
Pause to check comfort, then return with a small two-hand push.
Swap every four tosses; catching is a preparation exercise, not a legal set.
Coach’s cue: See the ball through your hands. Keep the ball in front.
Make it easier, add a challenge, and safety
Easier: Catch at eye level before raising the ball.
Harder: Receive while taking one slow step toward the feed.
Keep it safe: Use a light, age-appropriate volleyball and controlled contacts; no diving, body contact or maximum jumps. Check dry footing and overhead clearance; stop every group when a stray ball enters its space. Match challenge to demonstrated skill and comfort, not age alone. Offer rest and shorter turns; the age range does not establish fitness or readiness.
03
Self forearm pass and catch
Create a repeatable forearm platform with a soft self-feed.
Group: 2–16 players · 1 adult per group
Equipment: 1 appropriate practice ball per player Time: 4–8 minutes
Set up: Each player has a light volleyball and room for one step in every direction. Repeat the layout in separate personal or pair areas with full movement clearance.
Self-toss just above head height.
Join the forearms and send the ball a short distance upward.
Separate the hands and catch, then reset before another try.
Compare five attempts and keep the most controllable height.
Coach’s cue: Long platform, quiet arms. Lift enough to catch.
Make it easier, add a challenge, and safety
Easier: A partner gives a gentle feed while the passer prepares early.
Harder: Complete two forearm contacts before catching.
Keep it safe: Use a light, age-appropriate volleyball and controlled contacts; no diving, body contact or maximum jumps. Check dry footing and overhead clearance; stop every group when a stray ball enters its space. Match challenge to demonstrated skill and comfort, not age alone. Offer rest and shorter turns; the age range does not establish fitness or readiness.
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Recorded with a sample team and demonstration responses. Review activities and plans for your players before using them.
Questions coaches ask
Do I need a net?
These three activities do not require a net. Bring suitable balls and leave enough space between players or pairs.
Should I use an adult match ball?
Use a ball the group can handle comfortably. A lighter training ball and a gentle feed can help beginners learn control.
Where can I build a practice for my team?
Try the free practice generator for volleyball. It uses 10 starter activities per sport. Coach adds the full drill library, saved and editable plans, team calendars and AI coaching help.