Most of us would skip conditioning all together if we could because it's taking time away from what we love to do, coach and play volleyball! However, we all know that conditioning is a must if you and your team are going to truly work toward reaching your full potential this fall. Unless you want to walk off the court one night knowing you just lost to a big rival because they were in better shape than you in the third game-ooh-that'd be a horrible experience, wouldn't it?
Difficulty: Easy
Time Required: It varies!
Here's How:
- Eat something light and healthy before you come to practice. This is a must!! You are burning too many calories every day to try and start a practice on an empty stomach. Afraid you'll lose your "cookies?" Believe me when I tell you that the vast majority of players I have ever seen get physically ill made one of the two following crucial mistakes: Not eating beforehand, or eating some-thing greasy.
- Give your "max effort" each exercise. This will help you to get into better shape and "used to" the conditioning much quicker. Plus, every coach loves players that consistently "bust it" each opportunity.
- Keep your focus off the discomfort. It's gonna be there no matter what-so why think about it? What to focus on then? If there is music playing-try singing along in your head. No music? Play your own in your mind. Don't like music? Try paying attention to your breathing rhythm. If all else fails-think about the how hard your rivals are working at that very moment-are you willing to admit it's ok for them to be working harder than you? That one works every time!
- Always stand straight up and take your hands and clasp them behind your head when catching your breath between exercises. This opens up your chest cavity and allows your lungs to expand more fully-the more expansion-the more oxygen you get with each breath.
- Water, water, water!!! Drink more than you think you need before coming to practice and during each water break during practice. Not only does dehydration lead to decreased physical performance, more importantly-it is a serious health risk! Drink even when you don't want to-remember-by the time you "feel" thirsty your body has actually needed some refreshment for quite a while.
Tips:
- Don't forget the balance training. This can be done on your own.
- Avoid Overtraining Syndrom. This is a big problem with younger players. Recovery time is just as important as training time.
- Know the facts and myths about training.
- Know the signs and symptoms of heat stroke. It is a very real and very dangerous condition that can strike quickly.