{"version":"1.0","provider_name":"Volleyball by Ma\u00ef","provider_url":"https:\/\/volleyballbymai.ch\/en","author_name":"Maissamn.nehdi","author_url":"https:\/\/volleyballbymai.ch\/en\/author\/maissamn-nehdi\/","title":"Entra\u00eenement et exercices - Volleyball by Ma\u00ef","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"lpmCEzYHQB\"><a href=\"https:\/\/volleyballbymai.ch\/en\/entrainement-et-exercices\/\">Training and exercises<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/volleyballbymai.ch\/en\/entrainement-et-exercices\/embed\/#?secret=lpmCEzYHQB\" width=\"600\" height=\"338\" title=\"&#8220;Entra\u00eenement et exercices&#8221; &#8212; Volleyball by Ma\u00ef\" data-secret=\"lpmCEzYHQB\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script>\n\/*! This file is auto-generated *\/\n!function(d,l){\"use strict\";l.querySelector&&d.addEventListener&&\"undefined\"!=typeof URL&&(d.wp=d.wp||{},d.wp.receiveEmbedMessage||(d.wp.receiveEmbedMessage=function(e){var t=e.data;if((t||t.secret||t.message||t.value)&&!\/[^a-zA-Z0-9]\/.test(t.secret)){for(var s,r,n,a=l.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),o=l.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),c=new RegExp(\"^https?:$\",\"i\"),i=0;i<o.length;i++)o[i].style.display=\"none\";for(i=0;i<a.length;i++)s=a[i],e.source===s.contentWindow&&(s.removeAttribute(\"style\"),\"height\"===t.message?(1e3<(r=parseInt(t.value,10))?r=1e3:~~r<200&&(r=200),s.height=r):\"link\"===t.message&&(r=new URL(s.getAttribute(\"src\")),n=new URL(t.value),c.test(n.protocol))&&n.host===r.host&&l.activeElement===s&&(d.top.location.href=t.value))}},d.addEventListener(\"message\",d.wp.receiveEmbedMessage,!1),l.addEventListener(\"DOMContentLoaded\",function(){for(var e,t,s=l.querySelectorAll(\"iframe.wp-embedded-content\"),r=0;r<s.length;r++)(t=(e=s[r]).getAttribute(\"data-secret\"))||(t=Math.random().toString(36).substring(2,12),e.src+=\"#?secret=\"+t,e.setAttribute(\"data-secret\",t)),e.contentWindow.postMessage({message:\"ready\",secret:t},\"*\")},!1)))}(window,document);\n\/\/# sourceURL=https:\/\/volleyballbymai.ch\/wp-includes\/js\/wp-embed.min.js\n<\/script>","description":"Pour progresser au volley, il est utile de travailler en m\u00eame temps le cardio, la force, la d\u00e9tente et la technique de jeu. Voici des id\u00e9es d\u2019exercices concrets \u00e0 int\u00e9grer dans un entra\u00eenement. Cardio et d\u00e9placement Renforcement musculaire Travail de d\u00e9tente et de saut Mieux servir D\u00e9fense et r\u00e9ception En combinant r\u00e9guli\u00e8rement ces exercices dans [&hellip;]","thumbnail_url":"https:\/\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/course.jpg"}