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← Warm-up libraryNOMVEX · Muscle and trunk activation

Group supine core activation

This photo shows a multi-athlete floor activation context; not one universal exact pose.

Your exercise in three steps

Group supine core activation

Group supine core activation
Group supine core activation — PREPARATIONTraining mats1PREPARATIONTraining matsGroup supine core activation — EXECUTIONFrom a comfortable supine position, raise the arms and bent legs briefly while bracing the trunk. Work at a manageable range rather than trying to imitate each athlete’s position in the group photo.2EXECUTIONFrom a comfortable supine position, raisethe arms and bent legs briefly whilebracing the trunk. Work at a manageablerange rather than trying to imitate eachathlete’s position in the group photo.Group supine core activation — CHECKSlow controlled trunk stability without swinging.3CHECKSlow controlled trunk stability withoutswinging.

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

Group supine core activation
Real full-frame reference photo. · Sami Mlouhi · CC BY-SA 4.0
COURTSIDE WARM-UP CARD

Equipment and setup

Training mats

Execution

From a comfortable supine position, raise the arms and bent legs briefly while bracing the trunk. Work at a manageable range rather than trying to imitate each athlete’s position in the group photo.

Suggested dose

2 × 6 slow core activations

Quality check

Slow controlled trunk stability without swinging.

Safety and adjustment

Keep head and lumbar position comfortable, stop on discomfort.

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 →
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