NOMVEX / FOUNDATIONS

14 exercises. A foundation to build on.

From warm-up to review: every card has three visual steps, adaptations and an observable outcome.

Pilot edition · independent technical review pending
Plan 90 minutes for 12 beginners ↗Conditioning library

14 / 14 exercises

Progressive movement lanesPairs in parallel lanes; leave a clear buffer between lanes. No balls. Walk to the far marker; return outside the lane.ABTOP VIEW · ILLUSTRATIVE SPACING1 / 3
Warm-up

Progressive movement lanes

Raise movement pace before ball work.

Open the 3 steps ↗
Mirror and stopTwo players facing each other in a short empty lane; no ball. A leads one short lateral step; B mirrors.ABTOP VIEW · ILLUSTRATIVE SPACING1 / 3
Warm-up

Mirror and stop

Read a partner and stop in a ready stance.

Open the 3 steps ↗
Squat, pause, riseOne player moves; a partner observes from the side. No external load. Stand with a comfortable foot width and prepare.ABTOP VIEW · ILLUSTRATIVE SPACING1 / 3
Conditioning

Squat, pause, rise

Practise a controlled lower-body movement.

Open the 3 steps ↗
Step, settle and holdA clear individual square for each athlete. Begin without a jump. Step into the marked space from a short distance.ABTOP VIEW · ILLUSTRATIVE SPACING1 / 3
Conditioning

Step, settle and hold

Learn to absorb a small change of support before adding jumping.

Open the 3 steps ↗
Forearm pass to a targetThree players: A feeds, B passes, C catches. One ball in a clear lane. A sends an easy ball in front of B.ABCTOP VIEW · ILLUSTRATIVE SPACING1 / 3
Skills

Forearm pass to a target

Send a gentle feed to a reachable target.

Open the 3 steps ↗
Move, stop, passA feeds to either side of B; C is a separate target. One ball. B starts at the middle marker while A signals a side.ABCTOP VIEW · ILLUSTRATIVE SPACING1 / 3
Skills

Move, stop, pass

Link the first step to a controlled pass.

Open the 3 steps ↗
Arrive and set highA tosses, B sets, C catches in a marked target area. A sends a high, predictable toss above B.ABCTOP VIEW · ILLUSTRATIVE SPACING1 / 3
Skills

Arrive and set high

Place the body under an easy ball and send a high set.

Open the 3 steps ↗
Serve from a controllable distanceA serves across the net in a designated lane; B retrieves after the ball stops. Choose a starting line close enough to clear the net under control.ABTOP VIEW · ILLUSTRATIVE SPACING1 / 3
Skills

Serve from a controllable distance

Connect a repeatable contact to a clear landing target.

Open the 3 steps ↗
Standing attack placementA feeds beside B. C waits outside the empty target lane. A gives B a predictable feed in front of the hitting shoulder.ABCTOP VIEW · ILLUSTRATIVE SPACING1 / 3
Skills

Standing attack placement

Choose direction before adding approach or power.

Open the 3 steps ↗
Block footwork without jumpingA signals from across the net. B works on their own side; no ball. A points towards a marked left or right position.ABTOP VIEW · ILLUSTRATIVE SPACING1 / 3
Skills

Block footwork without jumping

Read a direction and close space in balance.

Open the 3 steps ↗
Defend a controlled ball highA feeds gently, B defends, C is a high catching target. B prepares before A releases a gentle feed.ABCTOP VIEW · ILLUSTRATIVE SPACING1 / 3
Skills

Defend a controlled ball high

Keep the first defensive contact playable.

Open the 3 steps ↗
Three-person cooperative rallyThree players in a triangle; one ball, no competing lanes. A sends an easy ball to B, who passes high towards C.ABCTOP VIEW · ILLUSTRATIVE SPACING1 / 3
Games & decisions

Three-person cooperative rally

Connect reception, a high second contact and a controlled return.

Open the 3 steps ↗
Call the open targetA feeds, B chooses, C indicates one of two floor targets. C indicates the available target before A releases the ball.ABCTOP VIEW · ILLUSTRATIVE SPACING1 / 3
Games & decisions

Call the open target

Connect scanning, communication and a controlled contact.

Open the 3 steps ↗
Walk, reset and reflectPairs walk in clear parallel lanes, then gather outside the court. Walk easily and let the pace settle; move shoulders comfortably.ABTOP VIEW · ILLUSTRATIVE SPACING1 / 3
Cool-down

Walk, reset and reflect

Reduce pace and capture one useful observation.

Open the 3 steps ↗
Nomvex Volleyball