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NOMVEX · Warm-up · VB-EX-0247

Dynamic Mobility · Tennis Balls

Moving backwards away from the net

This is a progression constraint of an existing setup, not a separate exercise with a new photo.

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Your exercise in three steps

Dynamic Mobility · Moving backwards away from the net

Original volleyball-practice photograph illustrating related training context for Dynamic Mobility. The prescribed Tennis Balls equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Dynamic Mobility. The prescribed Tennis Balls 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.

Dynamic Mobility · Moving backwards away from the net — PREPARATIONMark a clear 4–6 m lane and a safe turning zone. Use hand-eye reaction feeds below head level first.1PREPARATIONMark a clear 4–6 m lane and a safe turningzone. Use hand-eye reaction feeds belowhead level first.Dynamic Mobility · Moving backwards away from the net — EXECUTIONStart with controlled walking lunges and ankle/hip mobilization. Add a short shuffle, stop and re-accelerate without crossing feet. Finish with volleyball-ready split-step and a controlled reception base. Take two controlled retreat steps, turn to the play and execute from balance.2EXECUTIONStart with controlled walking lunges andankle/hip mobilization. Add a shortshuffle, stop and re-accelerate withoutcrossing feet. Finish withvolleyball-ready split-step and acontrolled reception base. Take twocontrolled retreat steps, turn to the playand execute from balance.Dynamic Mobility · Moving backwards away from the net — CHECKQuiet landings and balanced foot contact through every change of direction.3CHECKQuiet landings and balanced foot contactthrough every change of direction.

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

Original volleyball-practice photograph illustrating related training context for Dynamic Mobility. The prescribed Tennis Balls equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Dynamic Mobility. The prescribed Tennis Balls 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

Base skill reference, not an exact illustration of this individual progression.

COACH EXECUTION CARD

Practical on-court execution

Starting coaching cues to adapt for player level, squad size and readiness.

01 · Purpose

Technical / tactical target

Increase useful movement range before footwork, reception or jumping.

02 · Setup

Court and equipment

Mark a clear 4–6 m lane and a safe turning zone.

Use hand-eye reaction feeds below head level first.

03 · Execution

Progressive steps

  1. Start with controlled walking lunges and ankle/hip mobilization.
  2. Add a short shuffle, stop and re-accelerate without crossing feet.
  3. Finish with volleyball-ready split-step and a controlled reception base.
04 · Applied progression

Moving backwards away from the net

Take two controlled retreat steps, turn to the play and execute from balance.

No separately verified photograph exists for this constraint. See the parent setup reference image.

Suggested dose

2 rounds × 45–60 seconds per pattern; easy to moderate effort.

Success criterion

Quiet landings and balanced foot contact through every change of direction.

Safety and adaptation

Do not force end-range mobility or add jumping before readiness.

Nomvex Volleyball