NOMVEX · Warm-up · VB-EX-0897

Ankle & Knee Elasticity · Mini Hurdles

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 Mini Hurdles equipment is not necessarily shown.Context photo: exact correspondence with this movement still needs review. Follow the drill instructions. · U.S. Navy photo by Mass Communication Seaman Everett Allen/Released · 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: Mini Hurdles

Use low hurdles and stable landings; remove hurdles if foot contact is poor.

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.

Use low hurdles and stable landings; remove hurdles if foot contact is poor.

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-0897

From stationary position

View progression instructions →02 · VB-EX-0898

Following a rapid lateral shuffle

View progression instructions →03 · VB-EX-0900

Under simulated high cardiovascular fatigue

View progression instructions →04 · VB-EX-0902

Reacting to an auditory whistle trigger

View progression instructions →05 · VB-EX-0903

Moving backwards away from the net

View progression instructions →06 · VB-EX-0904

Transitioning from base defense position

View progression instructions →07 · VB-EX-0908

Maintaining a low body center of gravity

View progression instructions →08 · VB-EX-0909

Following a 180-degree quick pivot turn

View progression instructions →