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Volleyball Training Tips

Get Enough Sleep

Of all volleyball training tips, getting enough sleep could be the easiest. One of the biggest problems young athletes face is a lack of sleep. From elementary school students to high school and college athletes, sleep is important. Athletes should strive to get 8-9 hours of sleep each night to be fully rested and prepared for practice or competition.

Sleeping enough is just one of the many volleyball training tips, but it makes a big difference. Lack of sleep causes athletes to get distracted more often and slows their reaction time, making them more apt to miss a block or be late going to the ground.

So how can athletes with very full schedules get enough sleep? There are several ways to make sleep possible:

Make it a priority

If athletes recognize their need for sleep and refuse to compromise, it will become a priority and a habit that they soon cannot live without.

Get into a routine

It may be difficult to fall asleep sometimes. Athletes can help themselves relax by starting a nighttime routine, such as reading before sleep. Athletes can also ensure that their bedroom is optimized for sleep by putting light-blocking curtains over windows and ensuring a low noise level.

Avoid caffeine and junk food

Our bodies are not equipped to process excess food before sleep, so athletes should avoid unhealthy foods and caffeine. Caffeine gives the body a false sense of alertness, making it difficult to unwind and fall asleep.

Eat for Volleyball Training

The secrets to eating right are no surprise, but they are also not always fun. Athletes serious about training properly should make the necessary changes to their diet in order to maximize their food.

At each meal, athletes should strive to have three different types of food. For example, a turkey sandwich might have bread, turkey, and lettuce or cheese. Eating in threes makes it easier to have a balanced meal and get the necessary nutrients for energy.

Athletes should avoid low-carbohydrate diets. Though meals should not be focused on carbs, athletes need complex carbs to fuel their muscles during practice and competition. To get the right kind of carbs, athletes should settle on whole grains instead of enriched or white grains.

Athletes also need protein, but not too much. Two to three servings of 4 ounces of protein are all a body needs to rebuild muscle and maintain energy levels. By successfully mixing protein and carbohydrates, athletes ensure that they will have sustained energy levels throughout the day.

Build in Time for Fun

Athletes in training often forget about achieving balance in their lives, but of all volleyball training tips, balance could be the most important for mental and emotional health. Volleyball players need to work hard during practice and live in order to maximize their potential, but they also need to take breaks and enjoy themselves.

When in training, athletes should get to sleep early and create a routine. However, each day there should be time set aside for whatever the athlete wants to do. This activity should be healthy, such as taking a walk, talking with friends, or seeing a movie. While volleyball skills testing is important to your players development, you need to be sure to build in time for fun and relaxation.

By achieving this type of balance, athletes avoid burnout. Just as all work and no play makes it hard to go to school every day, all practice and no fun makes it hard to go to volleyball each day. Coaches in particular need to set a positive example about balance and encourage their athletes to take personal time to recharge each day.

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