Run at a repeatable controlled pace with posture appropriate to the player's capacity.
One authentic reference photo of the base movement plus three progressively harder session protocols. All levels reuse the same movement photograph — no fake independent actions or image claims.
Running conditioning
Three vector instruction panels for offline use. The reference photograph is not included.
Equipment shown or used: Running space
Age: All ages from U13 (U13: youth dose, 2 sets max)
Exercise setup and mechanics:
Run at a repeatable controlled pace with posture appropriate to the player's capacity.
Conditioning relevance to volleyball:
Supporting general physical capacity relevant to volleyball. Coaching, dosage and exercise selection must be individualized.
Physical conditioning supports an athlete’s capacity. It is not a disguised serve receive, attack, defense or blocking skill.
Move up only when execution meets the quality checks. Real readiness and technique matter more than a nominal age category.
Suggested starting dose
2 × 2 minutes at conversational intensity, or brief easy intervals
Rest
90 seconds easy recovery
Coaching cue
Run at a repeatable controlled pace with posture appropriate to the player's capacity.
Quality gate
Repeat the prescribed pace with good movement form and controlled recovery.
Suggested starting dose
3 × 2–3 minutes at consistent submaximal effort
Rest
90 seconds between bouts
Coaching cue
Run at a repeatable controlled pace with posture appropriate to the player's capacity.
Quality gate
Repeat the prescribed pace with good movement form and controlled recovery.
Suggested starting dose
4 × 2–3 minutes individually prescribed intervals, not to form failure
Rest
2 minutes between bouts
Coaching cue
Run at a repeatable controlled pace with posture appropriate to the player's capacity.
Quality gate
Repeat the prescribed pace with good movement form and controlled recovery.
Adjust to current fitness and health advice. Stop with unusual symptoms; supervised planning is required for maximal intervals.
Doses are coaching examples, not individual prescriptions. Adapt for readiness, fatigue, injuries and any relevant medical advice.