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NOMVEX · Warm-up · VB-EX-0887

Ankle & Knee Elasticity · Marker Cones

Moving backwards away from the net

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

← All training setupsView base setup and reference photo →

Your exercise in three steps

Ankle & Knee Elasticity · Moving backwards away from the net

Original volleyball-practice photograph illustrating related training context for Ankle & Knee Elasticity. The prescribed Marker Cones equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Ankle & Knee Elasticity. The prescribed Marker Cones 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.

Ankle & Knee Elasticity · Moving backwards away from the net — PREPARATIONMark a flat non-slip lane; start without obstacles. Mark a short movement lane and an independent stopping zone.1PREPARATIONMark a flat non-slip lane; start withoutobstacles. Mark a short movement lane andan independent stopping zone.Ankle & Knee Elasticity · Moving backwards away from the net — EXECUTIONRehearse quiet two-foot landing with knees following toes. Perform short low-amplitude ankle pulses with full balance. Add a single controlled lateral displacement and stable stop. Take two controlled retreat steps, turn to the play and execute from balance.2EXECUTIONRehearse quiet two-foot landing with kneesfollowing toes. Perform shortlow-amplitude ankle pulses with fullbalance. Add a single controlled lateraldisplacement and stable stop. Take twocontrolled retreat steps, turn to the playand execute from balance.Ankle & Knee Elasticity · Moving backwards away from the net — CHECKAnkles absorb, knees do not collapse inward.3CHECKAnkles absorb, knees do not collapseinward.

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

Original volleyball-practice photograph illustrating related training context for Ankle & Knee Elasticity. The prescribed Marker Cones equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Ankle & Knee Elasticity. The prescribed Marker Cones 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

Prepare lower-leg spring and knee tracking for short contacts.

02 · Setup

Court and equipment

Mark a flat non-slip lane; start without obstacles.

Mark a short movement lane and an independent stopping zone.

03 · Execution

Progressive steps

  1. Rehearse quiet two-foot landing with knees following toes.
  2. Perform short low-amplitude ankle pulses with full balance.
  3. Add a single controlled lateral displacement and stable stop.
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

2–3 sets × 6–8 contacts with recovery.

Success criterion

Ankles absorb, knees do not collapse inward.

Safety and adaptation

Skip impact progressions when soreness or pain is present.

Nomvex Volleyball