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NOMVEX DRILL FAMILY MAP

72 عائلة قبل 10,000 تمرين

العائلة هي “الفكرة التدريبية الأساسية”. الـvariation يغيّر العمر، اللاعبين، المساحة، الشدة، القرار، scoring أو التكتيك بدون ما نحسبه تمرينًا جديدًا كذبًا.

Warm-up · 14 Serve · 7 Reception · 8 Setting · 8 Attack · 9 Block · 7 Defense · 8 Tactical / Transition · 11

72families total

14shown now

8categories

72starter variants

General mobility flow

Prepare joints and movement ranges before volleyball-specific load

Variations: duration · joint emphasis · tempo · age
Learning modes: controlled · guided Warm-up

Temperature raise

Raise body temperature progressively without unnecessary fatigue

Variations: locomotion · court size · work-rest · ball/no-ball
Learning modes: continuous · interval Warm-up

Landing preparation

Rehearse stable landing and deceleration mechanics before jumping

Variations: bilateral/unilateral · height · direction · reactive cue
Learning modes: closed · progressive Warm-up

Shoulder/scapular preparation

Prepare shoulder and scapular control for serving and attacking

Variations: band/no-band · range · speed · position
Learning modes: controlled · position-specific Warm-up

Ankle/knee preparation

Prepare lower-limb stiffness, range and control for repeated jumps

Variations: isometric/dynamic · single/double leg · amplitude · tempo
Learning modes: controlled · progressive Warm-up

Ball-contact ramp

Increase ball contacts from simple control to volleyball-speed actions

Variations: partner/group · contact type · distance · tempo
Learning modes: technical · progressive Warm-up

Pepper progression

Progress continuous cooperative contacts toward more representative attack-defense exchanges

Variations: 2/3/4 players · attack intensity · movement · scoring
Learning modes: cooperative · semi-open · game-like Warm-up

Reactive movement activation

Prime perception-response and court movement before game actions

Variations: visual/audio cue · direction · ball/no-ball · complexity
Learning modes: reactive · open Warm-up

Position-specific ramp

Prepare setters, middles, passers and attackers for role-specific actions

Variations: position · volume · tempo · ball source
Learning modes: position-specific · representative Warm-up

Pre-match serve-pass ramp

Prepare serving and reception under gradually rising match-like pressure

Variations: server count · zones · targets · scoring
Learning modes: representative · competitive Warm-up

Pre-match attack/block ramp

Prepare approach, attack tempo and blocking timing before competition

Variations: tempo · zones · blocker count · set type
Learning modes: representative · position-specific Warm-up

Youth creative movement

Build broad motor literacy through playful movement and ball challenges

Variations: age · equipment · rules · space
Learning modes: playful · exploratory Warm-up

Small-sided game warm-up

Use reduced-player games to warm body, perception and volleyball decisions together

Variations: 1v1/2v2/3v3/4v4 · court size · contact rules · scoring
Learning modes: game-like · constraints-led Warm-up

Beach/sand movement ramp

Prepare footwork, jumping and ball control for sand demands

Variations: depth · court size · wind · partner count
Learning modes: specific · progressive