1. MOVEMENT DOESN'T START FROM THE LIMBS...

2. IMPORTANT NUTRITION TIPS FOR SCHOOL VOLLEYBALL

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1. MOVEMENT DOESN'T START FROM THE LIMBS, IT STARTS AT THE CORE

If we reach out and grab something, it's natural to think that the movement starts from the end result - the limbs.

We reached out with our arms, therefore, we've used our arms.

But this isn't correct.

The movement starts from the center of the body.

The movement starts from the core.

The core is the structural center of movement. Everything starts from here.

You were born with a highly coordinated operating system. The purpose of core training is to perform movements as nature intended.

The result is you continually becoming a stronger and more powerful volleyball player.

Follow the link for key core exercises for developing strength and power for volleyball.

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2. IMPORTANT NUTRITION TIPS FOR SCHOOL VOLLEYBALL

1. If possible, eat every 2 to 3 hours.

Eating throughout the day is important not just physically, but also mentally.

When you eat, you’re bringing nutrients and energy into the bloodstream. This helps mentally because the brain uses glucose, and it’s also the primary fuel for muscles.

Especially for high school athletes, a common problem is going too long between snacks and meals. Eat more often and you give your body the sustenance it needs to perform well.

2. Eat immediately after waking up in the morning.

Skipping breakfast is a bad habit, especially for high school athletes. Not eating in the morning sets your energy levels very low and is very difficult to get your energy stores back up.

3. Timing is everything.

There are times to eat that are more important than others. Eating before practice is a must. You want to have energy during practice and this requires sugar or carbohydrates ready for you to absorb.

And it's tough for students to eat at school. It may take some planning. You need to know where you’re going to be, so you may need to carry the snack with you.

4. Drink before you’re thirsty.

32 ounces of water before noon every day and 32 ounces of water before practice. It's a good habit to never be without access to water. If possible, carry a water bottle around with you during school.

5. Eat a balance of carbs and proteins after your workout.

Eat as soon after exercise as possible to facilitate maximum muscle repair. Eating within 2 hours post-workout is best.

Intense practices that involve a lot of conditioning and strength training need a lot of help recovering. It's not just important to recover from the workout, but also it helps speed up the recovery process to prepare for the next workout.

For more on recovering quickly from workouts, visit my page on what to do pre-workout.