Control one-leg descent with the supporting knee tracking the foot; reach only a safe depth.
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.
Single-leg squat
Three vector instruction panels for offline use. The reference photograph is not included.
Equipment shown or used: Bodyweight and stable support
Age: From U15 (light load, technique first); not in U13 plans
Exercise setup and mechanics:
Control one-leg descent with the supporting knee tracking the foot; reach only a safe depth.
Conditioning relevance to volleyball:
Unilateral force and knee control for approach and landing.
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 sets × 6–8 controlled repetitions per side where applicable
Rest
60–90 seconds between sets
Coaching cue
Control one-leg descent with the supporting knee tracking the foot; reach only a safe depth.
Quality gate
Repetition depth, limb alignment and movement speed remain consistent.
Suggested starting dose
3 sets × 6–10 technically consistent repetitions
Rest
90–120 seconds between sets
Coaching cue
Control one-leg descent with the supporting knee tracking the foot; reach only a safe depth.
Quality gate
Repetition depth, limb alignment and movement speed remain consistent.
Suggested starting dose
3–4 sets × 4–6 challenging but controlled repetitions
Rest
2–3 minutes between sets
Coaching cue
Control one-leg descent with the supporting knee tracking the foot; reach only a safe depth.
Quality gate
Repetition depth, limb alignment and movement speed remain consistent.
External loading requires appropriate technique, equipment, experienced supervision and a player-specific plan. Never test maximal loads in an unsupervised youth session.
Doses are coaching examples, not individual prescriptions. Adapt for readiness, fatigue, injuries and any relevant medical advice.