NOMVEX · Physical preparation · VB-EX-2433

Lateral Agility & Burst · 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 Lateral Agility & Burst. The prescribed Mini Hurdles 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: Mini Hurdles

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

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.

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

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-2433

From stationary position

View progression instructions →02 · VB-EX-2434

Following a rapid lateral shuffle

View progression instructions →03 · VB-EX-2436

Under simulated high cardiovascular fatigue

View progression instructions →04 · VB-EX-2438

Reacting to an auditory whistle trigger

View progression instructions →05 · VB-EX-2439

Moving backwards away from the net

View progression instructions →06 · VB-EX-2440

Transitioning from base defense position

View progression instructions →07 · VB-EX-2441

Focusing on blind spots / Zones 1 and 5

View progression instructions →08 · VB-EX-2442

Alternating target positions consecutively

View progression instructions →09 · VB-EX-2444

Maintaining a low body center of gravity

View progression instructions →10 · VB-EX-2445

Following a 180-degree quick pivot turn

View progression instructions →