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NOMVEX · Physical preparation · VB-EX-2977

Deceleration & Lowering · Sensor Lights

One training setup with one reference photo and grouped progressions.

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Your exercise in three steps

Deceleration & Lowering · Sensor Lights

Original volleyball-practice photograph illustrating related training context for Deceleration & Lowering. The prescribed Sensor Lights equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Deceleration & Lowering. 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.

Deceleration & Lowering · Sensor Lights — PREPARATIONUse a non-slip 4 m lane with a stop marker. Position lights as readable cues; never force a collision-prone sprint.1PREPARATIONUse a non-slip 4 m lane with a stopmarker. Position lights as readable cues;never force a collision-prone sprint.Deceleration & Lowering · Sensor Lights — EXECUTIONApproach the marker progressively at controlled speed. Lower the center of mass before the stop, knees aligned. Hold the defensive base then exit toward a new indicated target.2EXECUTIONApproach the marker progressively atcontrolled speed. Lower the center of massbefore the stop, knees aligned. Hold thedefensive base then exit toward a newindicated target.Deceleration & Lowering · Sensor Lights — CHECKNo extra balance hops or knee valgus.3CHECKNo extra balance hops or knee valgus.

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

Original volleyball-practice photograph illustrating related training context for Deceleration & Lowering. The prescribed Sensor Lights equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Deceleration & Lowering. 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

Deceleration & Lowering

Protect technique when stopping from defensive movement.

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

Protect technique when stopping from defensive movement.

02 · Setup

Court and equipment

Use a non-slip 4 m lane with a stop marker.

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

03 · Execution

Progressive steps

  1. Approach the marker progressively at controlled speed.
  2. Lower the center of mass before the stop, knees aligned.
  3. Hold the defensive base then exit toward a new indicated target.
Suggested dose

3 sets × 5 stops each side.

Success criterion

No extra balance hops or knee valgus.

Safety and adaptation

Increase speed only after consistent stop mechanics.

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-2977

From stationary position

View progression instructions →02 · VB-EX-2978

Following a rapid lateral shuffle

View progression instructions →03 · VB-EX-2980

Under simulated high cardiovascular fatigue

View progression instructions →04 · VB-EX-2982

Reacting to an auditory whistle trigger

View progression instructions →05 · VB-EX-2983

Moving backwards away from the net

View progression instructions →06 · VB-EX-2984

Transitioning from base defense position

View progression instructions →07 · VB-EX-2988

Maintaining a low body center of gravity

View progression instructions →08 · VB-EX-2989

Following a 180-degree quick pivot turn

View progression instructions →
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