NOMVEX · Warm-up · VB-EX-0065

Dynamic Mobility · Target Rings / Hoops

One training setup with one reference photo and grouped progressions.

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Your exercise in three steps

Original volleyball-practice photograph illustrating related training context for Dynamic Mobility. The prescribed Target Rings / Hoops equipment is not necessarily shown.Context photo: exact correspondence with this movement still needs review. Follow the drill instructions. · Odbojkarska zveza Slovenije from Slovenia · Public domain

Context photo; the steps describe this exercise.

Three vector instruction panels for offline use. The reference photograph is not included.

Real volleyball-practice reference photograph. The optional equipment may not be pictured; follow the exact setup instructions below.

EXERCISE SETUP

Dynamic Mobility

Increase useful movement range before footwork, reception or jumping.

Equipment: Target Rings / Hoops

Mark a safe target corridor without creating a trip hazard.

8 progression variations available

COACH EXECUTION CARD

Practical on-court execution

Starting coaching cues to adapt for player level, squad size and readiness.

01 · Purpose

Technical / tactical target

Increase useful movement range before footwork, reception or jumping.

02 · Setup

Court and equipment

Mark a clear 4–6 m lane and a safe turning zone.

Mark a safe target corridor without creating a trip hazard.

03 · Execution

Progressive steps

Start with controlled walking lunges and ankle/hip mobilization.
Add a short shuffle, stop and re-accelerate without crossing feet.
Finish with volleyball-ready split-step and a controlled reception base.

Suggested dose

2 rounds × 45–60 seconds per pattern; easy to moderate effort.

Success criterion

Quiet landings and balanced foot contact through every change of direction.

Safety and adaptation

Do not force end-range mobility or add jumping before readiness.

PROGRESSION MENU

Progressions of this setup

Each link changes a constraint within this same exercise. Variations do not create duplicate photograph cards or inflate the setup count.

01 · VB-EX-0065

From stationary position

View progression instructions →02 · VB-EX-0066

Following a rapid lateral shuffle

View progression instructions →03 · VB-EX-0068

Under simulated high cardiovascular fatigue

View progression instructions →04 · VB-EX-0070

Reacting to an auditory whistle trigger

View progression instructions →05 · VB-EX-0071

Moving backwards away from the net

View progression instructions →06 · VB-EX-0072

Transitioning from base defense position

View progression instructions →07 · VB-EX-0076

Maintaining a low body center of gravity

View progression instructions →08 · VB-EX-0077

Following a 180-degree quick pivot turn

View progression instructions →