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← Warm-up libraryNOMVEX · Muscle and trunk activation

Supine stability-ball core hold

Trunk activation, not ball-contact volleyball technique.

Your exercise in three steps

Supine stability-ball core hold

Supine stability-ball core hold
Supine stability-ball core hold — PREPARATIONStability ball and mat1PREPARATIONStability ball and matSupine stability-ball core hold — EXECUTIONLie on the back and gently steady a large stability ball between hands and raised knees, breathing regularly without pressing the lower back painfully.2EXECUTIONLie on the back and gently steady a largestability ball between hands and raisedknees, breathing regularly withoutpressing the lower back painfully.Supine stability-ball core hold — CHECKBall remains steady without breath holding.3CHECKBall remains steady without breathholding.

Three vector instruction panels for offline use. The reference photograph is not included.

Supine stability-ball core hold
Real full-frame reference photo. · Odbojkarska zveza Slovenije from Slovenia · Public domain
COURTSIDE WARM-UP CARD

Equipment and setup

Stability ball and mat

Execution

Lie on the back and gently steady a large stability ball between hands and raised knees, breathing regularly without pressing the lower back painfully.

Suggested dose

2 × 15–20 second holds

Quality check

Ball remains steady without breath holding.

Safety and adjustment

Keep the neck relaxed, and reduce hold time if posture falters.

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.

Technical skills →Choose another warm-up →
Nomvex Volleyball