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NOMVEX · Physical preparation · VB-EX-2956

Deceleration & Lowering · Mini Hurdles

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

Deceleration & Lowering · Maintaining a low body center of gravity

Original volleyball-practice photograph illustrating related training context for Deceleration & Lowering. The prescribed Mini Hurdles equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Deceleration & Lowering. The prescribed Mini Hurdles equipment is not necessarily shown.Context photo: exact correspondence with this movement still needs review. Follow the drill instructions. · Sami Mlouhi · CC BY-SA 4.0

Context photo; the steps describe this exercise.

Deceleration & Lowering · Maintaining a low body center of gravity — PREPARATIONUse a non-slip 4 m lane with a stop marker. Use low hurdles and stable landings; remove hurdles if foot contact is poor.1PREPARATIONUse a non-slip 4 m lane with a stopmarker. Use low hurdles and stablelandings; remove hurdles if foot contactis poor.Deceleration & Lowering · Maintaining a low body center of gravity — 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. Keep hips mobile and lower only as much as needed without collapsing the back.2EXECUTIONApproach the marker progressively atcontrolled speed. Lower the center of massbefore the stop, knees aligned. Hold thedefensive base then exit toward a newindicated target. Keep hips mobile andlower only as much as needed withoutcollapsing the back.Deceleration & Lowering · Maintaining a low body center of gravity — 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 Mini Hurdles equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Deceleration & Lowering. The prescribed Mini Hurdles equipment is not necessarily shown.Context photo: exact correspondence with this movement still needs review. Follow the drill instructions. · Sami Mlouhi · CC BY-SA 4.0

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.

Use low hurdles and stable landings; remove hurdles if foot contact is poor.

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

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

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