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NOMVEX · Physical preparation · VB-EX-2330

Lateral Agility & Burst · Medicine Ball

Alternating target positions consecutively

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

Lateral Agility & Burst · Alternating target positions consecutively

Original volleyball-practice photograph illustrating related training context for Lateral Agility & Burst. The prescribed Medicine Ball equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Lateral Agility & Burst. 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.

Lateral Agility & Burst · Alternating target positions consecutively — PREPARATIONMark 3–5 m between two targets; clear surrounding space. Use a light ball for controlled passes or trunk preparation; no overhead maximal throws.1PREPARATIONMark 3–5 m between two targets; clearsurrounding space. Use a light ball forcontrolled passes or trunk preparation; nooverhead maximal throws.Lateral Agility & Burst · Alternating target positions consecutively — EXECUTIONBegin in a low defensive base with weight balanced. React laterally with a short first step and fast second step. Decelerate under the hips, turn to setter target and recover. Name two targets beforehand and change after a controlled success, not randomly.2EXECUTIONBegin in a low defensive base with weightbalanced. React laterally with a shortfirst step and fast second step.Decelerate under the hips, turn to settertarget and recover. Name two targetsbeforehand and change after a controlledsuccess, not randomly.Lateral Agility & Burst · Alternating target positions consecutively — CHECKFeet do not tangle and the final position is balanced.3CHECKFeet do not tangle and the final positionis balanced.

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

Original volleyball-practice photograph illustrating related training context for Lateral Agility & Burst. The prescribed Medicine Ball equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Lateral Agility & Burst. 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

Accelerate into defensive seams while preserving stable braking.

02 · Setup

Court and equipment

Mark 3–5 m between two targets; clear surrounding space.

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

03 · Execution

Progressive steps

  1. Begin in a low defensive base with weight balanced.
  2. React laterally with a short first step and fast second step.
  3. Decelerate under the hips, turn to setter target and recover.
04 · Applied progression

Alternating target positions consecutively

Name two targets beforehand and change after a controlled success, not randomly.

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

Suggested dose

5 rounds × 4 directions, full recovery for maximal speed.

Success criterion

Feet do not tangle and the final position is balanced.

Safety and adaptation

Stop when braking quality degrades.

Nomvex Volleyball