DRILL FAMILY · warmup
Ankle/knee preparation
Prepare lower-limb stiffness, range and control for repeated jumps
Variation axes
isometric/dynamic · single/double leg · amplitude · tempo
Learning modes
controlled · progressive
Nomvex starter variants
Original examples linked to this family. More licensed/source-informed variants can be added without duplicating the family.
FREE · decision 2/5 · game 2/5
Scoring: Complete 2–3 quality rounds; earn a point for the target behavior rather than speed alone.
Cues: Arrive balanced · Build intensity progressively · Keep the next volleyball action in mind
Ankle/knee preparation · Baseline
Nomvex starter variant for ankle/knee preparation: Prepare lower-limb stiffness, range and control for repeated jumps
Setup: Use pairs or small groups and progress from simple movement/contact toward the volleyball action named by the family.Scoring: Complete 2–3 quality rounds; earn a point for the target behavior rather than speed alone.
Cues: Arrive balanced · Build intensity progressively · Keep the next volleyball action in mind