← Warm-up libraryNOMVEX · Muscle and trunk activation
Stability-ball glute bridge
Posterior-chain activation before running and jumping.
Your exercise in three steps
Stability-ball glute bridge
Three vector instruction panels for offline use. The reference photograph is not included.
COURTSIDE WARM-UP CARD
Equipment and setup
Stability ball and mat
Execution
Lie on the back with heels resting on the ball. Lift the hips gently while holding the ball stable and keeping ribs quiet.
Suggested dose
2 × 6–8 gentle lifts
Quality check
Glutes initiate the lift, feet and ball remain controlled.
Safety and adjustment
Place the ball near a wall for beginners and avoid low-back arching.
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.