Skip to content
NOMVEX · Physical preparation · VB-EX-2343

Lateral Agility & Burst · Resistance Bands

Moving backwards away from the net

This is a progression constraint of an existing setup, not a separate exercise with a new photo.

← All training setupsView base setup and reference photo →

Your exercise in three steps

Lateral Agility & Burst · Moving backwards away from the net

Original volleyball-practice photograph illustrating related training context for Lateral Agility & Burst. The prescribed Resistance Bands equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Lateral Agility & Burst. The prescribed Resistance Bands 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 · Moving backwards away from the net — PREPARATIONMark 3–5 m between two targets; clear surrounding space. Anchor the band securely and check wear before beginning; choose low tension.1PREPARATIONMark 3–5 m between two targets; clearsurrounding space. Anchor the bandsecurely and check wear before beginning;choose low tension.Lateral Agility & Burst · Moving backwards away from the net — 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. Take two controlled retreat steps, turn to the play and execute from balance.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. Take two controlledretreat steps, turn to the play andexecute from balance.Lateral Agility & Burst · Moving backwards away from the net — 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 Resistance Bands equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Lateral Agility & Burst. The prescribed Resistance Bands 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.

Anchor the band securely and check wear before beginning; choose low tension.

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

Moving backwards away from the net

Take two controlled retreat steps, turn to the play and execute from balance.

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