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NOMVEX · Physical preparation · VB-EX-2076

Vertical Jump Power · 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

Vertical Jump Power · Maintaining a low body center of gravity

Original volleyball-practice photograph illustrating related training context for Vertical Jump Power. The prescribed Medicine Ball equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Vertical Jump Power. The prescribed Medicine Ball equipment is not necessarily shown.Context photo: exact correspondence with this movement still needs review. Follow the drill instructions. · Vlada Republike Slovenije from Ljubljana, Slovenia · Public domain

Context photo; the steps describe this exercise.

Vertical Jump Power · Maintaining a low body center of gravity — PREPARATIONStable court surface, clear overhead space and floor markers. Use a light ball for controlled passes or trunk preparation; no overhead maximal throws.1PREPARATIONStable court surface, clear overhead spaceand floor markers. Use a light ball forcontrolled passes or trunk preparation; nooverhead maximal throws.Vertical Jump Power · Maintaining a low body center of gravity — EXECUTIONStart from balanced countermovement with coordinated arm swing. Extend ankle, knee and hip without moving into the net. Land and reset completely; compare contact quality, not guess height. Keep hips mobile and lower only as much as needed without collapsing the back.2EXECUTIONStart from balanced countermovement withcoordinated arm swing. Extend ankle, kneeand hip without moving into the net. Landand reset completely; compare contactquality, not guess height. Keep hipsmobile and lower only as much as neededwithout collapsing the back.Vertical Jump Power · Maintaining a low body center of gravity — CHECKLanding and takeoff location repeatable across reps.3CHECKLanding and takeoff location repeatableacross reps.

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

Original volleyball-practice photograph illustrating related training context for Vertical Jump Power. The prescribed Medicine Ball equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Vertical Jump Power. The prescribed Medicine Ball equipment is not necessarily shown.Context photo: exact correspondence with this movement still needs review. Follow the drill instructions. · Vlada Republike Slovenije from Ljubljana, 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

Improve volleyball takeoff quality without excess jump volume.

02 · Setup

Court and equipment

Stable court surface, clear overhead space and floor markers.

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

03 · Execution

Progressive steps

  1. Start from balanced countermovement with coordinated arm swing.
  2. Extend ankle, knee and hip without moving into the net.
  3. Land and reset completely; compare contact quality, not guess height.
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

4 sets × 3 quality jumps; 1:4 work/recovery.

Success criterion

Landing and takeoff location repeatable across reps.

Safety and adaptation

No maximal jump test without warm-up and individual readiness.

Nomvex Volleyball