SVVC TRAINING

Ball Reaction Tips from Hawaii Volleyball

10/1/2008

By Matt Siracusa

See the issue: October 2008

For the past decade, the University of Hawaii women’s volleyball team has dominated the Western Athletic Conference, capturing 12 straight titles.

According to Thomas Heffernan, the Wahine’s strength and conditioning coach, being fast on the court has been a key component of their WAC takeover, and it’s the base to being a good player. “Ninety percent of the game is recognizing and reacting,” Heffernan says. “If you’re slow reacting to the ball, you won’t be in position in time to make plays.”

Heffernan offers up the following five tips to help you get a quick jump on the ball. He says to “work on these little components during practice, so when you’re in a game, it’s just read and react.”

1. Stance Get your body in a low, athletic stance with your legs shoulder-width apart and your weight on the balls of your feet. Keep a slight forward lean, too.

2. Arms Keep them in front—not to your sides—when you’re waiting to react. You want to keep everything in front of you so you can pass either way when you make contact with the ball.

3. Focus Keep your eyes focused on the ball and the opposing team. Being able to see the movement and positioning of an oncoming spike will help you know where the ball is coming from.

4. No false steps When taking your initial step to make a play on the ball, do not step back or waste any motion going away from the ball. Your first step should be powerful and pointed toward the ball.

5. React Once the ball crosses the net, move. There is no time to think; just turn yourself towards the ball to make a play.

A Guide to Summer Eating

5/1/2007

See the issue: May 2007

Whether you’re pre-season conditioning or preparing for tourneys and camps, fueling right every day, especially in the heat, is a must to maximize your energy and maintain your mad game. Below, James Harris, sports nutrition coordinator for the University of Nebraska-Lincoln, guides you through a healthy, summer eating plan.

When you sleep, your body endures a long period without nutrients, so replenishing them in the a.m. is crucial. A breakfast consisting of 55 percent carbs and 25 percent low-fat protein will energize your body and jumpstart your metabolism. Eat a light mid-morning snack to keep it stimulated.

For lunch, lean meat and whole grains should provide the bulk of your calories. Add a piece of fruit or a veggie to help you reach the daily recommendation of 25 grams of fiber, which regulates digestion, removes toxins and reduces large spikes in blood sugar.

Thirty to 45 minutes before you hit the weight room, grab a 300-calorie pre-workout snack to give your muscles extra energy to burn. To aid recovery, within 20 minutes of training, nosh on a post-workout snack that’s a moderate combo of protein and carbs. Besides replenishing lost energy, it will prepare your body for the next workout.

To provide a large amount of nutrients, which also play a big role in recovery, feed your body even more at dinner. Like lunch, dinner should consist of lean meat and whole grains, but with a bigger serving of fruits and vegetables. Cap your day with a late snack. This will stimulate your metabolism and keep your body in a positive energy balance.

Remember to drink a lot with each snack and meal to ensure adequate hydration. Never skip meals, either. That can lead to muscle breakdown, which causes you to burn fewer calories, have less energy and slows your body’s ability to recover from workouts.

Below is a breakdown of sample meals.

Breakfast

Mid-Morning

Lunch

Pre-Workout

Post-Workout

Dinner

Late Snack

½ whole wheat bagel w/ peanut butter [PB];

4 egg whites; water or low fat milk; multi-vitamin

String cheese

Turkey, roast beef or ham w/ provolone cheese on whole wheat bread; trail mix; baby carrots;

water, low fat milk or a sports drink

½ PB sandwich on whole wheat bread; water or a sports drink

8 oz.

chocolate milk

Spaghetti* with lean meat sauce; steamed veggies

*Whole wheat pasta enhances the meal

Cottage cheese and fresh fruit

2 pieces of fruit; 2 pieces of lean deli meat; orange juice; multi-vitamin

Celery sticks w/ PB

Grilled chicken sandwich;

Jell-O®; fruit; water, low fat milk or a sports drink

1 scoop of whey protein in 10 ounces of a sports drink

Turkey sandwich; use lean meat and whole-grain bread

Fish; baked sweet or regular potato [limit butter and sour cream]; salad w/ small amount of dressing

Low fat yogurt

James Harris, MS, RD, LMT, is an active member of Sports, Cardiovascular and Wellness Nutritionists [SCAN] and the International Society of Sports Nutrition [ISSN]. He also oversees nutrition planning for NFL draftees.

TRAINING& NUTRITION

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