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NOMVEX · Warm-up · VB-EX-0929

Ankle & Knee Elasticity · Sensor Lights

One training setup with one reference photo and grouped progressions.

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Your exercise in three steps

Ankle & Knee Elasticity · Sensor Lights

Original volleyball-practice photograph illustrating related training context for Ankle & Knee Elasticity. The prescribed Sensor Lights equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Ankle & Knee Elasticity. The prescribed Sensor Lights equipment is not necessarily shown.Context photo: exact correspondence with this movement still needs review. Follow the drill instructions. · Sami Mlouhi · CC BY-SA 4.0

Context photo; the steps describe this exercise.

Ankle & Knee Elasticity · Sensor Lights — PREPARATIONMark a flat non-slip lane; start without obstacles. Position lights as readable cues; never force a collision-prone sprint.1PREPARATIONMark a flat non-slip lane; start withoutobstacles. Position lights as readablecues; never force a collision-pronesprint.Ankle & Knee Elasticity · Sensor Lights — EXECUTIONRehearse 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.2EXECUTIONRehearse quiet two-foot landing with kneesfollowing toes. Perform shortlow-amplitude ankle pulses with fullbalance. Add a single controlled lateraldisplacement and stable stop.Ankle & Knee Elasticity · Sensor Lights — CHECKAnkles absorb, knees do not collapse inward.3CHECKAnkles absorb, knees do not collapseinward.

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

Original volleyball-practice photograph illustrating related training context for Ankle & Knee Elasticity. The prescribed Sensor Lights equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Ankle & Knee Elasticity. The prescribed Sensor Lights equipment is not necessarily shown.Context photo: exact correspondence with this movement still needs review. Follow the drill instructions. · Sami Mlouhi · CC BY-SA 4.0

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: Sensor Lights

Position lights as readable cues; never force a collision-prone sprint.

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.

Position lights as readable cues; never force a collision-prone sprint.

03 · Execution

Progressive steps

  1. Rehearse quiet two-foot landing with knees following toes.
  2. Perform short low-amplitude ankle pulses with full balance.
  3. 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-0929

From stationary position

View progression instructions →02 · VB-EX-0930

Following a rapid lateral shuffle

View progression instructions →03 · VB-EX-0932

Under simulated high cardiovascular fatigue

View progression instructions →04 · VB-EX-0934

Reacting to an auditory whistle trigger

View progression instructions →05 · VB-EX-0935

Moving backwards away from the net

View progression instructions →06 · VB-EX-0936

Transitioning from base defense position

View progression instructions →07 · VB-EX-0940

Maintaining a low body center of gravity

View progression instructions →08 · VB-EX-0941

Following a 180-degree quick pivot turn

View progression instructions →
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