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NOMVEX · Warm-up · VB-EX-0909

Ankle & Knee Elasticity · Mini Hurdles

Following a 180-degree quick pivot turn

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

Ankle & Knee Elasticity · Following a 180-degree quick pivot turn

Original volleyball-practice photograph illustrating related training context for Ankle & Knee Elasticity. The prescribed Mini Hurdles equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Ankle & Knee Elasticity. The prescribed Mini Hurdles equipment is not necessarily shown.Context photo: exact correspondence with this movement still needs review. Follow the drill instructions. · U.S. Navy photo by Mass Communication Seaman Everett Allen/Released · Public domain

Context photo; the steps describe this exercise.

Ankle & Knee Elasticity · Following a 180-degree quick pivot turn — PREPARATIONMark a flat non-slip lane; start without obstacles. Use low hurdles and stable landings; remove hurdles if foot contact is poor.1PREPARATIONMark a flat non-slip lane; start withoutobstacles. Use low hurdles and stablelandings; remove hurdles if foot contactis poor.Ankle & Knee Elasticity · Following a 180-degree quick pivot turn — 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. Turn toward a clear lane, regain balance and then execute.2EXECUTIONRehearse quiet two-foot landing with kneesfollowing toes. Perform shortlow-amplitude ankle pulses with fullbalance. Add a single controlled lateraldisplacement and stable stop. Turn towarda clear lane, regain balance and thenexecute.Ankle & Knee Elasticity · Following a 180-degree quick pivot turn — 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 Mini Hurdles equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Ankle & Knee Elasticity. The prescribed Mini Hurdles equipment is not necessarily shown.Context photo: exact correspondence with this movement still needs review. Follow the drill instructions. · U.S. Navy photo by Mass Communication Seaman Everett Allen/Released · 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.

Use low hurdles and stable landings; remove hurdles if foot contact is poor.

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

Following a 180-degree quick pivot turn

Turn toward a clear lane, regain balance and then execute.

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.

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