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NOMVEX · Physical preparation · VB-EX-3377

Single-Leg Balance & Stabilization · Plyometric Box

One training setup with one reference photo and grouped progressions.

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Single-Leg Balance & Stabilization · Plyometric Box

Original volleyball-practice photograph illustrating related training context for Single-Leg Balance & Stabilization. The prescribed Plyometric Box equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Single-Leg Balance & Stabilization. The prescribed Plyometric Box 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.

Single-Leg Balance & Stabilization · Plyometric Box — PREPARATIONStable surface with a support nearby for inexperienced athletes. Use a stable low box only for supervised preparation; do not serve or spike standing on it.1PREPARATIONStable surface with a support nearby forinexperienced athletes. Use a stable lowbox only for supervised preparation; donot serve or spike standing on it.Single-Leg Balance & Stabilization · Plyometric Box — EXECUTIONStand on one leg with level pelvis and knee over toes. Reach forward or laterally without collapsing into the support leg. Return under control; repeat on the other side.2EXECUTIONStand on one leg with level pelvis andknee over toes. Reach forward or laterallywithout collapsing into the support leg.Return under control; repeat on the otherside.Single-Leg Balance & Stabilization · Plyometric Box — CHECKStable foot tripod and level pelvis.3CHECKStable foot tripod and level pelvis.

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

Original volleyball-practice photograph illustrating related training context for Single-Leg Balance & Stabilization. The prescribed Plyometric Box equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Single-Leg Balance & Stabilization. The prescribed Plyometric Box 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

Single-Leg Balance & Stabilization

Maintain control of pelvis and knee during unilateral volleyball movements.

Equipment: Plyometric Box

Use a stable low box only for supervised preparation; do not serve or spike standing on it.

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

Maintain control of pelvis and knee during unilateral volleyball movements.

02 · Setup

Court and equipment

Stable surface with a support nearby for inexperienced athletes.

Use a stable low box only for supervised preparation; do not serve or spike standing on it.

03 · Execution

Progressive steps

  1. Stand on one leg with level pelvis and knee over toes.
  2. Reach forward or laterally without collapsing into the support leg.
  3. Return under control; repeat on the other side.
Suggested dose

3 sets × 20 seconds per side or 6 reaches.

Success criterion

Stable foot tripod and level pelvis.

Safety and adaptation

Remove unstable or loaded variations when balance is poor.

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-3377

From stationary position

View progression instructions →02 · VB-EX-3378

Following a rapid lateral shuffle

View progression instructions →03 · VB-EX-3382

Reacting to an auditory whistle trigger

View progression instructions →04 · VB-EX-3383

Moving backwards away from the net

View progression instructions →05 · VB-EX-3384

Transitioning from base defense position

View progression instructions →06 · VB-EX-3388

Maintaining a low body center of gravity

View progression instructions →07 · VB-EX-3389

Following a 180-degree quick pivot turn

View progression instructions →
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