← Warm-up libraryNOMVEX · Court movement warm-up
Court heel-to-glute running
Running readiness, not defensive dig or serve receive.
Your exercise in three steps
Court heel-to-glute running
Three vector instruction panels for offline use. The reference photograph is not included.
COURTSIDE WARM-UP CARD
Equipment and setup
Clear court lane
Execution
Move forward at easy speed, bringing heels toward glutes alternately with upright posture and rhythmical arm action.
Suggested dose
2 × 15 metres at easy pace
Quality check
Consistent rhythm and balanced light foot contacts.
Safety and adjustment
Begin slowly and keep lanes clear of other groups.
Warm-up is not a tactical drill
These actions prepare the athlete for training. Reception, serving, setting, blocking and attacking are classified separately in the skills library.