Skip to content
NOMVEX · Physical preparation · VB-EX-2337

Lateral Agility & Burst · Resistance Bands

One training setup with one reference photo and grouped progressions.

← All training setups

Your exercise in three steps

Lateral Agility & Burst · Resistance Bands

Original volleyball-practice photograph illustrating related training context for Lateral Agility & Burst. The prescribed Resistance Bands equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Lateral Agility & Burst. 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.

Lateral Agility & Burst · Resistance Bands — PREPARATIONMark 3–5 m between two targets; clear surrounding space. Anchor the band securely and check wear before beginning; choose low tension.1PREPARATIONMark 3–5 m between two targets; clearsurrounding space. Anchor the bandsecurely and check wear before beginning;choose low tension.Lateral Agility & Burst · Resistance Bands — EXECUTIONBegin in a low defensive base with weight balanced. React laterally with a short first step and fast second step. Decelerate under the hips, turn to setter target and recover.2EXECUTIONBegin in a low defensive base with weightbalanced. React laterally with a shortfirst step and fast second step.Decelerate under the hips, turn to settertarget and recover.Lateral Agility & Burst · Resistance Bands — CHECKFeet do not tangle and the final position is balanced.3CHECKFeet do not tangle and the final positionis balanced.

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

Original volleyball-practice photograph illustrating related training context for Lateral Agility & Burst. The prescribed Resistance Bands equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Lateral Agility & Burst. 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

Lateral Agility & Burst

Accelerate into defensive seams while preserving stable braking.

Equipment: Resistance Bands

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

10 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

Accelerate into defensive seams while preserving stable braking.

02 · Setup

Court and equipment

Mark 3–5 m between two targets; clear surrounding space.

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

03 · Execution

Progressive steps

  1. Begin in a low defensive base with weight balanced.
  2. React laterally with a short first step and fast second step.
  3. Decelerate under the hips, turn to setter target and recover.
Suggested dose

5 rounds × 4 directions, full recovery for maximal speed.

Success criterion

Feet do not tangle and the final position is balanced.

Safety and adaptation

Stop when braking quality degrades.

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-2337

From stationary position

View progression instructions →02 · VB-EX-2338

Following a rapid lateral shuffle

View progression instructions →03 · VB-EX-2340

Under simulated high cardiovascular fatigue

View progression instructions →04 · VB-EX-2342

Reacting to an auditory whistle trigger

View progression instructions →05 · VB-EX-2343

Moving backwards away from the net

View progression instructions →06 · VB-EX-2344

Transitioning from base defense position

View progression instructions →07 · VB-EX-2345

Focusing on blind spots / Zones 1 and 5

View progression instructions →08 · VB-EX-2346

Alternating target positions consecutively

View progression instructions →09 · VB-EX-2348

Maintaining a low body center of gravity

View progression instructions →10 · VB-EX-2349

Following a 180-degree quick pivot turn

View progression instructions →
Nomvex Volleyball