Step forward with a neutral trunk, bend both knees within comfortable range, push back under control.
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.
Forward lunge
Three vector instruction panels for offline use. The reference photograph is not included.
Equipment shown or used: Bodyweight
Age: All ages from U13 (U13: youth dose, 2 sets max)
Exercise setup and mechanics:
Step forward with a neutral trunk, bend both knees within comfortable range, push back under control.
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 sets × 6–8 controlled repetitions per side where applicable
Rest
60–90 seconds between sets
Coaching cue
Step forward with a neutral trunk, bend both knees within comfortable range, push back under control.
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
Step forward with a neutral trunk, bend both knees within comfortable range, push back under control.
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
Step forward with a neutral trunk, bend both knees within comfortable range, push back under control.
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.