NOMVEX · Warm-up · VB-EX-0833

Ankle & Knee Elasticity · 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 Ankle & Knee Elasticity. 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

Ankle & Knee Elasticity

Prepare lower-leg spring and knee tracking for short contacts.

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

Prepare lower-leg spring and knee tracking for short contacts.

02 · Setup

Court and equipment

Mark a flat non-slip lane; start without obstacles.

Mark a safe target corridor without creating a trip hazard.

03 · Execution

Progressive steps

Rehearse quiet two-foot landing with knees following toes.
Perform short low-amplitude ankle pulses with full balance.
Add a single controlled lateral displacement and stable stop.

Suggested dose

2–3 sets × 6–8 contacts with recovery.

Success criterion

Ankles absorb, knees do not collapse inward.

Safety and adaptation

Skip impact progressions when soreness or pain is present.

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-0833

From stationary position

View progression instructions →02 · VB-EX-0834

Following a rapid lateral shuffle

View progression instructions →03 · VB-EX-0836

Under simulated high cardiovascular fatigue

View progression instructions →04 · VB-EX-0838

Reacting to an auditory whistle trigger

View progression instructions →05 · VB-EX-0839

Moving backwards away from the net

View progression instructions →06 · VB-EX-0840

Transitioning from base defense position

View progression instructions →07 · VB-EX-0844

Maintaining a low body center of gravity

View progression instructions →08 · VB-EX-0845

Following a 180-degree quick pivot turn

View progression instructions →