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JUNIORS JOURNAL Treat your body right


Healthy habits will help you play better volleyball by Jaimee Rindy


ver the century or so that we have been growing our beloved game, it has evolved into a faster, more complex sport than anyone thought pos- sible. Undoubtedly, it has become a more exciting game, but it has also become more dangerous. That isn’t a reason to fear the game. It IS a reason to take precautions when it comes to your own health and fi tness. As you know, volleyball is physically


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demanding. Your body moves in ways that are not called for in normal everyday activities. Diving across courts, jumping for an attack and bounding across the net for a block are movements that involve multi-joint coordination and are unique to volleyball. With such a broad variety of athletic movement that you may have to do at any moment, it’s of the utmost importance that you take care of your body.


When compet- ing at a high level of volleyball, it’s just as important to rest as it is to practice. There needs to be a balance so that your muscles have time to recover.


in volleyball. If you do get injured, it’s important to consult a trainer or a medical profes- sional so you can determine a proper course of action and decide how much rest you will need. Playing on an


“If you injure


yourself, it’s always better to let your injury heal to full health rather than trying to play on it prematurely.”


I remember my 15s year as we had just ended our six-month club season run. I was upset that I wasn’t going to be having weekly practices until the fall season came around.


I was worried that I would lose all the skill I’d gained. My coach reassured me that as I long as I stayed active, I wouldn’t lose any of my skills, and in fact, my body deserved a much needed rest. (Trainers often recommend a change of pace that involves some type of cross-training or dabbling in another sport.) That sum- mer, I went to the gym to lift weights and I played beach volleyball whenever I could. When I came back in the fall, I felt renewed and full of energy.


Resting your body and changing your routine may help prevent long-term issues with your shoulders, back and knees. Remember, overuse injuries are common


injury before it is healed can cause bigger problems down the road. Besides rest, you need fuel. Without a proper diet, your body will be unfi t to per- form at its highest level. To keep yourself in top shape all season, it’s important to monitor the kinds of food that you put into your body, especially before and after com- petition or practice. Before I play, I like to eat a little lighter so that the meal doesn’t hold me down. I go for fruit, nuts, yogurt and other light snacks.


Pre-competi-


tion and pre-practice meals can vary, depending on the


situation. VolleyballUSA’s sports dieti- tian expert Shawn Hueglin recommends bigger meals – as long as there is time to digest – if athletes have multiple training sessions in the day or before competitions that might last longer than anticipated. After I play, I’ll eat a heavier meal, and I make sure it has protein, which is an important recovery fuel.


Above all, make sure you are getting enough water throughout the day. Your body needs water to work effi ciently. I keep a water bottle with me during the day to remind myself to stay hydrated.


Jaimee Rindy is a senior at Eagle Val- ley High in Gypsum, Colo. She plays for Colorado United Volleyball Club, mostly as a middle blocker but sometimes as an opposite. Her blog appears in every issue of VolleyballUSA.


26 | VOLLEYBALLUSA • Digital Issue at usavolleyball.org/mag


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