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NOMVEX · Physical preparation · VB-EX-2855

Deceleration & Lowering · 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

Deceleration & Lowering · Moving backwards away from the net

Original volleyball-practice photograph illustrating related training context for Deceleration & Lowering. The prescribed Resistance Bands equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Deceleration & Lowering. 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.

Deceleration & Lowering · Moving backwards away from the net — PREPARATIONUse a non-slip 4 m lane with a stop marker. Anchor the band securely and check wear before beginning; choose low tension.1PREPARATIONUse a non-slip 4 m lane with a stopmarker. Anchor the band securely and checkwear before beginning; choose low tension.Deceleration & Lowering · Moving backwards away from the net — EXECUTIONApproach the marker progressively at controlled speed. Lower the center of mass before the stop, knees aligned. Hold the defensive base then exit toward a new indicated target. Take two controlled retreat steps, turn to the play and execute from balance.2EXECUTIONApproach the marker progressively atcontrolled speed. Lower the center of massbefore the stop, knees aligned. Hold thedefensive base then exit toward a newindicated target. Take two controlledretreat steps, turn to the play andexecute from balance.Deceleration & Lowering · Moving backwards away from the net — CHECKNo extra balance hops or knee valgus.3CHECKNo extra balance hops or knee valgus.

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

Original volleyball-practice photograph illustrating related training context for Deceleration & Lowering. The prescribed Resistance Bands equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Deceleration & Lowering. 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

Protect technique when stopping from defensive movement.

02 · Setup

Court and equipment

Use a non-slip 4 m lane with a stop marker.

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

03 · Execution

Progressive steps

  1. Approach the marker progressively at controlled speed.
  2. Lower the center of mass before the stop, knees aligned.
  3. Hold the defensive base then exit toward a new indicated target.
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

3 sets × 5 stops each side.

Success criterion

No extra balance hops or knee valgus.

Safety and adaptation

Increase speed only after consistent stop mechanics.

Nomvex Volleyball