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NOMVEX · Physical preparation · VB-EX-3367

Single-Leg Balance & Stabilization · 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

Single-Leg Balance & Stabilization · Moving backwards away from the net

Original volleyball-practice photograph illustrating related training context for Single-Leg Balance & Stabilization. The prescribed Resistance Bands equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Single-Leg Balance & Stabilization. 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.

Single-Leg Balance & Stabilization · Moving backwards away from the net — PREPARATIONStable surface with a support nearby for inexperienced athletes. Anchor the band securely and check wear before beginning; choose low tension.1PREPARATIONStable surface with a support nearby forinexperienced athletes. Anchor the bandsecurely and check wear before beginning;choose low tension.Single-Leg Balance & Stabilization · Moving backwards away from the net — EXECUTIONStand on one leg with level pelvis and knee over toes. Reach forward or laterally without collapsing into the support leg. Return under control; repeat on the other side. Take two controlled retreat steps, turn to the play and execute from balance.2EXECUTIONStand on one leg with level pelvis andknee over toes. Reach forward or laterallywithout collapsing into the support leg.Return under control; repeat on the otherside. Take two controlled retreat steps,turn to the play and execute from balance.Single-Leg Balance & Stabilization · Moving backwards away from the net — CHECKStable foot tripod and level pelvis.3CHECKStable foot tripod and level pelvis.

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

Original volleyball-practice photograph illustrating related training context for Single-Leg Balance & Stabilization. The prescribed Resistance Bands equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Single-Leg Balance & Stabilization. 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

Maintain control of pelvis and knee during unilateral volleyball movements.

02 · Setup

Court and equipment

Stable surface with a support nearby for inexperienced athletes.

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

03 · Execution

Progressive steps

  1. Stand on one leg with level pelvis and knee over toes.
  2. Reach forward or laterally without collapsing into the support leg.
  3. Return under control; repeat on the other side.
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 × 20 seconds per side or 6 reaches.

Success criterion

Stable foot tripod and level pelvis.

Safety and adaptation

Remove unstable or loaded variations when balance is poor.

Nomvex Volleyball