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NOMVEX · Physical preparation · VB-EX-2102

Vertical Jump Power · Plyometric Box

Reacting to an auditory whistle trigger

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 · Reacting to an auditory whistle trigger

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

Vertical Jump Power · Reacting to an auditory whistle trigger — PREPARATIONStable court surface, clear overhead space and floor markers. Use a stable low box only for supervised preparation; do not serve or spike standing on it.1PREPARATIONStable court surface, clear overhead spaceand floor markers. Use a stable low boxonly for supervised preparation; do notserve or spike standing on it.Vertical Jump Power · Reacting to an auditory whistle trigger — 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. Start only after the signal, but retain visual ball tracking and a safe stopping distance.2EXECUTIONStart from balanced countermovement withcoordinated arm swing. Extend ankle, kneeand hip without moving into the net. Landand reset completely; compare contactquality, not guess height. Start onlyafter the signal, but retain visual balltracking and a safe stopping distance.Vertical Jump Power · Reacting to an auditory whistle trigger — 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 Plyometric Box equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Vertical Jump Power. 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

Improve volleyball takeoff quality without excess jump volume.

02 · Setup

Court and equipment

Stable court surface, clear overhead space and floor markers.

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

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

Reacting to an auditory whistle trigger

Start only after the signal, but retain visual ball tracking and a safe stopping distance.

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