← Warm-up libraryNOMVEX · Gentle mobility and preparation
Kneeling raised-foot posterior-chain mobility
Hamstring readiness before court movements.
Your exercise in three steps
Kneeling raised-foot posterior-chain mobility
Three vector instruction panels for offline use. The reference photograph is not included.
COURTSIDE WARM-UP CARD
Equipment and setup
Stable low step and mat
Execution
Kneel on one knee and place the opposite foot on a stable raised surface. Extend the front knee only as far as comfortable and lean from the hips.
Suggested dose
2 × 15 seconds each leg
Quality check
Both sides performed under control.
Safety and adjustment
Use a low stable step; never lock the knee or bounce.
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.