← Warm-up libraryNOMVEX · Muscle and trunk activation
Four-point trunk readiness
Low-load spine and shoulder preparation.
Your exercise in three steps
Four-point trunk readiness
Three vector instruction panels for offline use. The reference photograph is not included.
COURTSIDE WARM-UP CARD
Equipment and setup
Training mat
Execution
Position hands below shoulders and knees under hips. Gently brace the abdomen and shift a little weight without letting the back sag.
Suggested dose
2 × 20 seconds with controlled weight shifts
Quality check
Steady hands, knees and trunk alignment.
Safety and adjustment
Keep wrists comfortable and do not force shoulder or spine movement.
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.