Set feet on the ball and keep shoulders stacked and spine neutral; reduce duration if unstable.
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.
Stability-ball plank with feet raised
Three vector instruction panels for offline use. The reference photograph is not included.
Equipment shown or used: Stability ball
Age: From U15 (light load, technique first); not in U13 plans
Exercise setup and mechanics:
Set feet on the ball and keep shoulders stacked and spine neutral; reduce duration if unstable.
Conditioning relevance to volleyball:
Posterior-chain and shoulder stability under unstable support.
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 × 15–25 seconds of good form, or 6 controlled moves
Rest
30–60 seconds between sets
Coaching cue
Set feet on the ball and keep shoulders stacked and spine neutral; reduce duration if unstable.
Quality gate
Maintain a stable pelvis and neutral trunk while breathing.
Suggested starting dose
3 sets × 20–35 seconds or 8 controlled moves
Rest
45–75 seconds between sets
Coaching cue
Set feet on the ball and keep shoulders stacked and spine neutral; reduce duration if unstable.
Quality gate
Maintain a stable pelvis and neutral trunk while breathing.
Suggested starting dose
3 sets × 30–45 seconds, add challenge without spinal collapse
Rest
60–90 seconds between sets
Coaching cue
Set feet on the ball and keep shoulders stacked and spine neutral; reduce duration if unstable.
Quality gate
Maintain a stable pelvis and neutral trunk while breathing.
Never add instability or loading when basic alignment is not controlled. Avoid painful compression.
Doses are coaching examples, not individual prescriptions. Adapt for readiness, fatigue, injuries and any relevant medical advice.