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A plan to get fit for volleyball season
Okay, it was my freshman year playing volleyball and I made the freshman team. The coach said I had lots of potential, but the girls on the team did think so. They told everyone I was the worst player on the team. The varsity parents ALL told me I had improved a lot over the season. Then a sports banquet the team voted who got what. I didn't get most improved. That was my snapping point. I am going to fight back by working harder and getting on varsity team. I tried looking up information on diets, workout plans, and self training programs for volleyball players but I do not know how to put it all together. Is there an online workout and diet plans for volleyball or a site that will pacifically form to may need? And any tips of motivation would help
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Hey there! I'm a student-athlete for a division 3 university and I play volleyball! I'm also a coach for a 16's club volleyball team! So I can definitely help you out.
Here's a little background info about me. I've been playing volleyball since I was 6 years old and currently I'm 20 years old. I still love the sport and have a passion for it :) I'm a setter and have been my whole life, never changed the position. I made varsity for my high school my sophomore year throughout senior year. I played for one of the best club teams in the nation (my team got 5th place in Junior Olympics nationals 5 years ago). I've been named Best Setter in one of the regional tournaments we had 3 years ago.
When I was a sophomore in high school, I made varsity. It was shocking to me.. but I didn't get any playing time. My coach was a hardass and I didn't really get along with my team. After that season, I was really upset and seriously considered quitting volleyball. However, I have amazing parents who always push me to do my best and they motivated me to keep going. I still didn't get much playing time my junior year in high school... that was probably my all time low. Again, my parents told me to keep my head high and to keep working hard because it would pay off. Senior year.. thats when the magic happened. I didn't consider playing college volleyball, so I definitely thought this was my last year to play ever.. So I gave it my all. And to my surprise, I got a lot of playing time and lead my team 2nd place in Sections.
I got offered to play at numerous colleges, some were even Division 2. I found the perfect university for me and committed to playing Division 3 there. My freshman year there, I had no playing time at all... Again.. I was extremely disappointed and thought about quitting. But this time, instead of feeling sad or upset, I got angry.. I thought to myself "how can this be happening to me? I am such a great player and I deserve better!
So I worked my butt off. I had to deal with a (excuse my language) bitchy teammate who was also competing with me for the same starting position. Now I'm in my sophomore year and it turns out that other girl quit and I'm next in line. This past season I got to play the ENTIRE time without any breaks. THIS was my all time HIGH! I felt so accomplished and amazing after this season ended. All of my family and fans who supported me throughout the past 5 years congratulated me and told me they were proud.
Sorry if that's a long story but it really motivates me to keep working hard in life because when things seem like they couldn't get better... well think again. They can! You just have to keep your head high and know that hard work will pay off, trust me on that one.
So even though you didn't get the "most improved" award this year.. what makes you think you can't get it next year? I admire that you are willing to put in effort to get better :)
Now to answer your question- there is no "plan" for volleyball players to get better. Its all just a mix of things. There are some "okay" volleyball players who just put in half effort.. and then there are "great" volleyball players who put in more than enough effort. It all just depends on how much effort you want to put in this. One time we had practice at 3pm but I woke myself up at 5:30am to workout and practice on my own at 6am for at least 2 hours each week. That is considered more effort than most other players, and thats how winners win.
I will help you by breaking each section down bit by bit
Diet-
You are what you eat. Carbs, Protein, and water are your friends. Carbs will give you energy. Protein gives back what you took out. When you workout excessively you lose a lot of sweat and muscle protein, protein in meat and protein shakes helps build all of that back. I think you're old enough to know what's considered healthy food and whats not.. stay away from those doughnuts and grab a carrot instead :) By the way: yes it is okay to eat some junk food once in a while. Just be careful how much and how often. Drink a lot of water to keep you hydrated and fit.
Workout plans-
Volleyball players are special because they need to be fit and toned in almost all areas of the body. Legs (calves and thighs) will enhance your ability to jump. Arms (biceps and triceps) will enhance your arm strength to hit the ball and serving. Abdominal muscles help you stay strong during blocking and hitting. I can't give you exact workouts right now but if you message me later I can definitely describe a few for you. Look online on youtube for more options. Also, try going to a local gym and finding a personal trainer. I've had one of those and she really helped me.
Also be sure to do some plyometrics, which will help you strengthen your agility, speed, balance, ankle strength, etc.
Try going to your volleyball gym and see if there's anyone who can help you with skills. If your coach is around, see if him/her will do one-on-one lessons with you. Also, don't be afraid of older players. Ask one of the senior girls to help you out before/after practice. Captains are always a good option because they put other teammates before themselves.
If you need any more help with volleyball, you can inbox me :) Good luck and keep your head high because I believe in you and soon you will too :)
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