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NOMVEX · Warm-up · VB-EX-1330

Jump-Landing Mechanics · Plyometric Box

Following a rapid lateral shuffle

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

Jump-Landing Mechanics · Following a rapid lateral shuffle

Original volleyball-practice photograph illustrating related training context for Jump-Landing Mechanics. The prescribed Plyometric Box equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Jump-Landing Mechanics. The prescribed Plyometric Box 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.

Jump-Landing Mechanics · Following a rapid lateral shuffle — PREPARATIONStart without the net; mark the takeoff and landing areas. Use a stable low box only for supervised preparation; do not serve or spike standing on it.1PREPARATIONStart without the net; mark the takeoffand landing areas. Use a stable low boxonly for supervised preparation; do notserve or spike standing on it.Jump-Landing Mechanics · Following a rapid lateral shuffle — EXECUTIONPractice a controlled long penultimate step then short final plant. Jump vertically, arms coordinated, without drifting forward. Land quietly with hips and knees aligned; hold two seconds. Shuffle two steps, plant, then complete the skill with stable feet.2EXECUTIONPractice a controlled long penultimatestep then short final plant. Jumpvertically, arms coordinated, withoutdrifting forward. Land quietly with hipsand knees aligned; hold two seconds.Shuffle two steps, plant, then completethe skill with stable feet.Jump-Landing Mechanics · Following a rapid lateral shuffle — CHECKStable landing without net drift or knee collapse.3CHECKStable landing without net drift or kneecollapse.

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

Original volleyball-practice photograph illustrating related training context for Jump-Landing Mechanics. The prescribed Plyometric Box equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Jump-Landing Mechanics. The prescribed Plyometric Box 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

Connect approach speed, safe takeoff and stable two-foot landing.

02 · Setup

Court and equipment

Start without the net; mark the takeoff and landing areas.

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

03 · Execution

Progressive steps

  1. Practice a controlled long penultimate step then short final plant.
  2. Jump vertically, arms coordinated, without drifting forward.
  3. Land quietly with hips and knees aligned; hold two seconds.
04 · Applied progression

Following a rapid lateral shuffle

Shuffle two steps, plant, then complete the skill with stable feet.

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

Suggested dose

3 sets × 4 approaches with generous recovery.

Success criterion

Stable landing without net drift or knee collapse.

Safety and adaptation

Stop for pain; do not add height or box depth until landing is reliable.

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