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NOMVEX · Warm-up · VB-EX-1313

Jump-Landing Mechanics · Resistance Bands

One training setup with one reference photo and grouped progressions.

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Your exercise in three steps

Jump-Landing Mechanics · Resistance Bands

Original volleyball-practice photograph illustrating related training context for Jump-Landing Mechanics. The prescribed Resistance Bands equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Jump-Landing Mechanics. The prescribed Resistance Bands equipment is not necessarily shown.Context photo: exact correspondence with this movement still needs review. Follow the drill instructions. · Vlada Republike Slovenije from Ljubljana, Slovenia · Public domain

Context photo; the steps describe this exercise.

Jump-Landing Mechanics · Resistance Bands — PREPARATIONStart without the net; mark the takeoff and landing areas. Anchor the band securely and check wear before beginning; choose low tension.1PREPARATIONStart without the net; mark the takeoffand landing areas. Anchor the bandsecurely and check wear before beginning;choose low tension.Jump-Landing Mechanics · Resistance Bands — EXECUTIONPractice a controlled long penultimate step then short final plant. Jump vertically, arms coordinated, without drifting forward. Land quietly with hips and knees aligned; hold two seconds.2EXECUTIONPractice a controlled long penultimatestep then short final plant. Jumpvertically, arms coordinated, withoutdrifting forward. Land quietly with hipsand knees aligned; hold two seconds.Jump-Landing Mechanics · Resistance Bands — CHECKStable landing without net drift or knee collapse.3CHECKStable landing without net drift or kneecollapse.

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

Original volleyball-practice photograph illustrating related training context for Jump-Landing Mechanics. The prescribed Resistance Bands equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Jump-Landing Mechanics. The prescribed Resistance Bands equipment is not necessarily shown.Context photo: exact correspondence with this movement still needs review. Follow the drill instructions. · Vlada Republike Slovenije from Ljubljana, Slovenia · Public domain

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

EXERCISE SETUP

Jump-Landing Mechanics

Connect approach speed, safe takeoff and stable two-foot landing.

Equipment: Resistance Bands

Anchor the band securely and check wear before beginning; choose low tension.

7 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

Connect approach speed, safe takeoff and stable two-foot landing.

02 · Setup

Court and equipment

Start without the net; mark the takeoff and landing areas.

Anchor the band securely and check wear before beginning; choose low tension.

03 · Execution

Progressive steps

  1. Practice a controlled long penultimate step then short final plant.
  2. Jump vertically, arms coordinated, without drifting forward.
  3. Land quietly with hips and knees aligned; hold two seconds.
Suggested dose

3 sets × 4 approaches with generous recovery.

Success criterion

Stable landing without net drift or knee collapse.

Safety and adaptation

Stop for pain; do not add height or box depth until landing is reliable.

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-1313

From stationary position

View progression instructions →02 · VB-EX-1314

Following a rapid lateral shuffle

View progression instructions →03 · VB-EX-1318

Reacting to an auditory whistle trigger

View progression instructions →04 · VB-EX-1319

Moving backwards away from the net

View progression instructions →05 · VB-EX-1320

Transitioning from base defense position

View progression instructions →06 · VB-EX-1324

Maintaining a low body center of gravity

View progression instructions →07 · VB-EX-1325

Following a 180-degree quick pivot turn

View progression instructions →
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