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NOMVEX · Warm-up · VB-EX-1404

Jump-Landing Mechanics · Marker Cones

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

Jump-Landing Mechanics · Maintaining a low body center of gravity

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

Jump-Landing Mechanics · Maintaining a low body center of gravity — PREPARATIONStart without the net; mark the takeoff and landing areas. Mark a short movement lane and an independent stopping zone.1PREPARATIONStart without the net; mark the takeoffand landing areas. Mark a short movementlane and an independent stopping zone.Jump-Landing Mechanics · Maintaining a low body center of gravity — 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. Keep hips mobile and lower only as much as needed without collapsing the back.2EXECUTIONPractice a controlled long penultimatestep then short final plant. Jumpvertically, arms coordinated, withoutdrifting forward. Land quietly with hipsand knees aligned; hold two seconds. Keephips mobile and lower only as much asneeded without collapsing the back.Jump-Landing Mechanics · Maintaining a low body center of gravity — 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 Marker Cones equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Jump-Landing Mechanics. 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

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.

Mark a short movement lane and an independent stopping zone.

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

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 × 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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