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NOMVEX · Warm-up · VB-EX-0540

Core Core Activation · Medicine Ball

Maintaining a low body center of gravity

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

Core Core Activation · Maintaining a low body center of gravity

Original volleyball-practice photograph illustrating related training context for Core Core Activation. The prescribed Medicine Ball equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Core Core Activation. The prescribed Medicine Ball 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.

Core Core Activation · Maintaining a low body center of gravity — PREPARATIONUse a stable standing or half-kneeling base. Use a light ball for controlled passes or trunk preparation; no overhead maximal throws.1PREPARATIONUse a stable standing or half-kneelingbase. Use a light ball for controlledpasses or trunk preparation; no overheadmaximal throws.Core Core Activation · Maintaining a low body center of gravity — EXECUTIONStack rib cage and pelvis without holding the breath. Resist light rotation while keeping shoulders level. Add a slow volleyball-ready lateral step without losing alignment. Keep hips mobile and lower only as much as needed without collapsing the back.2EXECUTIONStack rib cage and pelvis without holdingthe breath. Resist light rotation whilekeeping shoulders level. Add a slowvolleyball-ready lateral step withoutlosing alignment. Keep hips mobile andlower only as much as needed withoutcollapsing the back.Core Core Activation · Maintaining a low body center of gravity — CHECKNo arching, twisting or breath-holding under load.3CHECKNo arching, twisting or breath-holdingunder load.

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

Original volleyball-practice photograph illustrating related training context for Core Core Activation. The prescribed Medicine Ball equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Core Core Activation. The prescribed Medicine Ball 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

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

Link trunk stability to platform and shoulder control.

02 · Setup

Court and equipment

Use a stable standing or half-kneeling base.

Use a light ball for controlled passes or trunk preparation; no overhead maximal throws.

03 · Execution

Progressive steps

  1. Stack rib cage and pelvis without holding the breath.
  2. Resist light rotation while keeping shoulders level.
  3. Add a slow volleyball-ready lateral step without losing alignment.
04 · Applied progression

Maintaining a low body center of gravity

Keep hips mobile and lower only as much as needed without collapsing the back.

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

Suggested dose

3 sets × 15–20 seconds or 6 slow reps per side.

Success criterion

No arching, twisting or breath-holding under load.

Safety and adaptation

Use light loads and stop if trunk control deteriorates.

Nomvex Volleyball