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NOMVEX · Physical preparation · VB-EX-3388

Single-Leg Balance & Stabilization · Plyometric Box

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

Single-Leg Balance & Stabilization · Maintaining a low body center of gravity

Original volleyball-practice photograph illustrating related training context for Single-Leg Balance & Stabilization. The prescribed Plyometric Box equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Single-Leg Balance & Stabilization. The prescribed Plyometric Box 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 · Maintaining a low body center of gravity — PREPARATIONStable surface with a support nearby for inexperienced athletes. Use a stable low box only for supervised preparation; do not serve or spike standing on it.1PREPARATIONStable surface with a support nearby forinexperienced athletes. Use a stable lowbox only for supervised preparation; donot serve or spike standing on it.Single-Leg Balance & Stabilization · Maintaining a low body center of gravity — 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. Keep hips mobile and lower only as much as needed without collapsing the back.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. Keep hips mobile and lower only asmuch as needed without collapsing theback.Single-Leg Balance & Stabilization · Maintaining a low body center of gravity — 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 Plyometric Box equipment is not necessarily shown.
Original volleyball-practice photograph illustrating related training context for Single-Leg Balance & Stabilization. The prescribed Plyometric Box 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.

Use a stable low box only for supervised preparation; do not serve or spike standing on it.

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

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 × 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