NOMVEX · Physical preparation · VB-EX-2369

Lateral Agility & Burst · 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 Lateral Agility & Burst. 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

Lateral Agility & Burst

Accelerate into defensive seams while preserving stable braking.

Equipment: Target Rings / Hoops

Mark a safe target corridor without creating a trip hazard.

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.

Mark a safe target corridor without creating a trip hazard.

03 · Execution

Progressive steps

Begin 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.

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-2369

From stationary position

View progression instructions →02 · VB-EX-2370

Following a rapid lateral shuffle

View progression instructions →03 · VB-EX-2372

Under simulated high cardiovascular fatigue

View progression instructions →04 · VB-EX-2374

Reacting to an auditory whistle trigger

View progression instructions →05 · VB-EX-2375

Moving backwards away from the net

View progression instructions →06 · VB-EX-2376

Transitioning from base defense position

View progression instructions →07 · VB-EX-2377

Focusing on blind spots / Zones 1 and 5

View progression instructions →08 · VB-EX-2378

Alternating target positions consecutively

View progression instructions →09 · VB-EX-2380

Maintaining a low body center of gravity

View progression instructions →10 · VB-EX-2381

Following a 180-degree quick pivot turn

View progression instructions →