Silver State Volleyball Club

| Offering a club volleyball program along with volleyball camps and clinics for players 8-18 years of age in Carson City, Reno, Lake Tahoe and all of Northern Nevada.

Nutrition and Fitness

Volleyball Training Tips

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Individual Player Skill Development Booklet

The purpose of the Individual Player Skill Development Booklet is to:

  1. Provide Each Silver State VBC player with an outline of the key words and sequence of skills that we teach all players, and...
  2. Provide Individual Players with a guide for tracking their own improvement or areas where more focus may be needed.
Download the Skill Development Booklet:
(in MS Word DOC) | (Adobe Acrobat PDF)

Ultimately, we hope Silver State Volleyball Club's Individual Player Skill Development Booklet will help each player in her desire to become the best player she can be.

Workout Programs

14's Upper Body Workout (PDF) 15's & 16's Upper Body Workout (PDF) 17's & 18's Upper Body Workout (PDF)

Volleyball Tips on Blockings

  • Keep your eyes open at all times. It's not easy, but it's important.
  • If you miss, work hard to pick up the flight of the ball as quickly as possible after it goes by. This will tell you what your next move should be.
  • Make sure to pike, push the ball forward and down, so it is less likely to dribble down in front of you.
  • Keep your hands ball-width apart, it's like having a third hand up there!
  • Know your opposing hitters. Call them out to your teammates, for their information and your own.
  • The farther outside the ball is set, the more likely it is to be hit angle. Stay home and cover the angle, rather than following the hitter outside.

Volleyball Tips on Serving

  • A simple float serving technique can score you aces. Simply toss the ball so that your hand contacts directly on the serve.
  • Although you won't be able to have complete control over its action, contacting the stem makes the ball behave erratically in the air. That erratic motion makes it harder for your opponent to pass, thus scoring you more aces.

Volleyball Tips on Passing

  • Whenever you are called upon to pass, you must first get into position, which means getting the ball between your knees, and contacting it at about zipper level.
  • Then, you must bend your knees. Don't bend at the waist. Bending at the knees allows you to keep your eyes up, so you can see what's going on.

Volleyball Tips on Spiking

  • Right from the beginning, making a proper approach is the key to becoming a great spiker. So think about making your beginning players, and those players who can't seem to get it together later on, do air spikes everyday as part of their warm up routine.
  • Have them get back to the 10' line, make their 2 or 3 step approach, depending upon which approach style you prefer, and go through the entire motion, including a high reach and follow through.
  • Every day, their bodies will begin to develop a muscle memory of the proper execution of the approach, and players will begin to experience more success.

Volleyball Tips How to be a Good Setter

  • First, become a good setter. Put up the best hittable set under each circumstance, giving your hitter as many options as possible.
  • Once you're a good setter, become a smart setter. To become a smart setter get to know your teamates strenghts and weaknesses.
  • Once you're a smart setter then who have to show the skills on the court.

Other Volleyball Resources

  1. Silver State Volleyball Training Guides
  2. Scoring | Scorekeeping
  3. Training Articles and Stories
  4. More Volleyball Related Info by Silver State Volleyball Club

Silver State Volleyball Club Work Out Plan

12's, 13's, 14's

For a group of young athletes, getting stronger is NOT the goal... we are looking to make you healthier and start developing your body, create balance and strengthen your coordination athletically through nutrition and fitness.

Your exercise programs will be posted here along with some nutritional ideas; we have a whole section devoted to eating right day to day and before, during and after matches. This is very important when you have to play five or six matches in one day.

Home Workout Plan
Warm Up Stretch and warm up body
30 Second Squats Hands above head with a straight back. Go as low as possible and spring quickly up into a jump. Land and Repeat.
30 Second Planks Elbows and toes on ground (facing downward). Hold your body in plank position with straight back and knees off ground.
30 Second jump rope / run in place Cardio work! Keep yourself moving quickly!
30 Second Push Ups As many as possible. Touch your nose to the ground. If you need to use your knees on ground.
30 Ski Feet Two feet jump side to side as fast as possible. One leg jump side to side as fast as possible. Two feet Jump forward and backwards as fast as possible.
Wall Sits Sit down in a "fake" chair on the wall. Do not fall into a squat and do not stand up.

GOAL IS TO DO ALL EXERCISES NON STOP FOR 15 MINS. By 6 weeks you should be able to do all exercises for 1 minute.

STRETCH: Calf's, Hamstrings, Quads, Hips, Abs, Chest, Back, Arms...

15's THROUGH 18's

Athletes in this age group need to get stronger but MORE importantly, they need to get healthier and start developing your body athletically through nutrition and fitness. Also as you get older and the wear and tear of multiple sports starts to take affect we are looking to keep you injury free. We will use lots of low impact training like bands and light weights to work on making you more flexible and quicker. This will make you less likely to get injured and make you quicker on the volleyball court.

Our programs will be designed to make you more flexible, better conditioned, and healthier so that you will get the most from your volleyball training. We will design exercise programs you can do at home so that time spent at the gym can be focused on improving your volleyball skills. The plan will be to have you work out five days a week... three at home and two at the gym with your coaches supervising. We will meet with you every Wednesday to discuss progress, nutrition, exercises and in general be there to help make you better and healthier players.

Home Workout Plan
Warm Up Stretch and warm up body
60 Second Squats Hands above head with a straight back. Go as low as possible and spring quickly up into a jump. Land and Repeat
60 Second Planks Elbows and toes on ground (facing downward). Hold your body in plank position with straight back and knees off ground.
60 Second jump rope/ run in place Cardio work! Keep yourself moving quickly!
60 Second Push Ups As many as possible. Touch your nose to the ground. If you need to use your knees on ground
60 second Crunches As many as you can do!
60 second Wall Sits Sit down in a "fake" chair on the wall. Do not fall into a squat and do not stand up.
60 second Lunges Start standing up. Step forward keeping your knee behind your toe. Step back. Add weights if you have them!
60 second Shuffle/ Jump Shuffle sideways (few steps) squat/ jump/land. Shuffle opposite way squat / jump land.
30 Ski Feet Two feet jump side to side as fast as possible. One leg jump side to side as fast as possible. Two feet Jump forward and backwards as fast as possible.

GOAL IS TO DO ALL EXERCISES NON STOP FOR 15 MINS. By 6 weeks you should be able to do all exercises for 1 minute 30 seconds.

STRETCH: Calf's, Hamstrings, Quads, Hips, Abs, Chest, Back, Arms...

HOME WORK OUT SHEETS

These worksheets will be provided to you from the coaching staff but extras can be printed off here. These need to be completed weekly and turned in to the coaches of their team.

Date Exercises Number of Reps
  Squats
Planks
Jump Ropes
Push Ups
Crunches
Wall Sits
Lunges
Shuffle Jumps
Ski Feet
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
  Squats
Planks
Jump Ropes
Push Ups
Crunches
Wall Sits
Lunges
Shuffle Jumps
Ski Feet
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
  Squats
Planks
Jump Ropes
Push Ups
Crunches
Wall Sits
Lunges
Shuffle Jumps
Ski Feet
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
  Squats
Planks
Jump Ropes
Push Ups
Crunches
Wall Sits
Lunges
Shuffle Jumps
Ski Feet
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
  Squats
Planks
Jump Ropes
Push Ups
Crunches
Wall Sits
Lunges
Shuffle Jumps
Ski Feet
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________
X (#)__________     X (Reps)__________

Silver State Volleyball Club Nutrition

Nutrition tips to help athletes perform at their peak during club season

5 essential nutrition tips for volleyball players written by Don Patterson for The Art of Coaching Website. Click here for the tips.

HYDRATION

Before exercise

  • Drink about 15 to 20 fluid ounces, two to three hours before exercise.
  • Drink eight to 10 fluid ounces, 10 to 15 minutes before exercise.

During exercise

  • Drink eight to 10 fluid ounces every 10 to 15 minutes during exercise.
  • If exercising longer than 90 minutes, drink eight to 10 fluid ounces of a sports drink (more on this below) every 15 to 30 minutes.

After exercise

  • Weigh yourself before and after exercise and replace fluid losses.
  • Drink 20 to 24 fluid ounces of water for every one pound lost.
  • Consume a 4:1 ratio of carbohydrate to protein within two hours after exercise to replenish glycogen stores.

H2O Alternatives

Water is an essential nutrient critical for optimal physical performance, resistance to injury and maintenance of normal body temperature. But water has some stiff competition, with the proliferation of sports drinks, energy drinks and various flavored and fortified waters. Here's a breakdown on how some popular H2O alternatives stack up:

Sports drinks
Most sports drinks are composed of simple carbohydrates and electrolytes. Drinks containing up to 10% carbohydrates enter the bloodstream quickly enough to deliver glucose to active muscles, which can help to improve endurance. However, drinks that exceed 10% carbohydrates, such as fruit juices and sodas, can cause cramps, nausea and diarrhea. Avoid these during exercise.
Energy drinks
There is clear evidence caffeine is a nonharmful stimulant that provides performance-enhancing benefits, which can include improved endurance, stamina and reaction time; however, overuse of caffeine can cause the jitters, so exercisers just need to know how much to consume for individual comfort.
Vitamin water
Many of these contain alternative sweeteners, so it's best to get vitamins and minerals naturally from foods and beverages, like vitamin C from citrus and dark leafy green vegetables and calcium from dairy products.
Coconut water
A bottle of plain coconut water has double the potassium (600+ mg) of one banana and just a modest amount (~60+ mg) of sodium, which makes it a great alternative to high sugar drinks or even diet drinks but lacking the level of nutrients needed for endurance activities.

Hydrating during your workouts is an important piece of the high performance puzzle. Drinking nothing during training is a mistake of colossal proportions so don't be a buffoon and skip the workout drinks. Proper workout hydration can take your game to the next level.

12's, 13's and 14's

For a group of young athletes, getting stronger is NOT the goal... we are looking to make you healthier and start developing your body athletically through nutrition and fitness. Our programs will be designed to make you more flexible, better conditioned, and healthier so that you will get the most from your volleyball traiining. We will design exercise programs you can do at home so that time spent at the gym can be focused on improving your volleyball skills.

Your exercise programs will be posted here along with some nuitritional ideas, we have a whole section devoted to eating right day to day and before, during and after matches. This is very important when you have to play five or six matches in one day.

Nov/Dec Home Workout

  • Warm up (3-5 minutes);
    Run in place, jump rope, jumpining jacks, etc.
  • 30 secound squats
  • 30 secound planks
    (on elbows)
  • 30 secound run in place, jump rope, jumping jacks
  • 30 secound crunches

GOAL IS TO DO ALL EXERCISES NON STOP FOR 15 MINS. By 6 weeks you should be able to do all exercises for 1minute.

STRETCH: Calfs, Hamstrings, Quads, Hips, Abs, Chest, Back, Arms...

Nutrition and Wellness

This section will focus on the way we eat and what we eat and help evertone develope better habits. We will focus on diet on a daily basis as well as what should be going on the snack table between matches. For now let's look at the foods that give you energy naturally so you can do away with the Monster or Red Bull in the morning.

I beg you to eat breakfast!
Here is a great recipe for pancakes that will allow you to kick start your day.

So back to boosting your metabolism. Let me tell you about the foods I eat everyday that raise my metabolism and give me smoking energy! If you know me personally, you already know how much energy I have. So let me give you my secret, I eat every 21/2 to 3hrs a day, all non-processed foods. I drink water like its free. Oh ya, it is! And it just so happens that I consume foods that are on the list below. So lets talk about negaitive calorie foods.

What Are Negative Calorie Foods?

Negative calorie foods are essentially foods which require more energy from the body to digest them (aka thermic effect) then the food actually provides, thus a negative calorie effect. With this theory, you could potentially eat large quantities of these negative calorie foods, feel full and yet lose weight fast. Sounds good doesn't it?

Do Negative Calorie Foods Exist?

Actually there are no foods that have been scientifically proven to be truly negative in calories so negative calorie food is a bit of an urban myth. Why? Well, the main reason they don't actually exist is because our body is just such an amazingly efficient digestive machine. Even celery that is often quoted as possessing negative calories actually only requires 10% of energy of the energy it provides in order to be digested by our bodies.

Low Calorie Foods

Despite the fact that negative or zero calorie foods do not exist, there are a number of extremely low calorie foods that do raise your metabolism and eating them as the bulk of your diet can have excellent weight loss results. Though these foods do not provide negative calories per se, in the end they don't actually have to in order to still be effective in fat loss. Why? The main reason for this is your body has to burn calories just to stay alive! Did you know for example that at least 1000 calories per day are burned just by sitting and breathing. When you take into account your regular routine of every-day tasks and depending on your gender and weight, you'll be up to at least 2000 calories. Add in some brisk walks or aerobic exercise and you can be burning well over 2500 or even 3000 calories easily. So even if you're eating low calorie foods versus no calorie foods, you can still burn a lot of fat and lose weight quickly.

List of Low Calorie Foods

Here are some low calorie foods to add into your diet. These foods are loaded with vitamins and minerals and yet contain very few calories.

Low Calorie
Fruits
Low Calorie
Vegetables
  • Apples
  • Blueberries
  • Cantaloupe
  • Cranberries
  • Grapefruit
  • Honeydew
  • Lemons
  • Mango
  • Oranges
  • Papaya
  • Peaches
  • Pineapple
  • Raspberries
  • Strawberries
  • Tomatoes
  • Tangerines
  • Watermelon
  • Asparagus
  • Beets
  • Broccoli
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Chicory
  • Chili Peppers
  • Cucumber
  • Edamame
  • Garlic
  • Green Beans
  • Lettuce
  • Onions
  • Radishes
  • Spinach
  • Turnips
  • Zucchini

Complete List of Fat Burning Foods

Often people are looking for a complete list of fat burning foods. I'm not sure a complete list exists seeing that nutritionists and scientists are often discovering new foods that burn fat. Having said that however, here's my best attempt at a "complete" fat burning foods list.

All the foods listed below have certain common qualities that make them fat burning in nature. Firstly, all of them are natural foods; there are no foods listed with refined sugars or fat. Also, these foods have a high thermic effect, that is the increment in energy required above your resting metabolic rate to process food for use. In other words, all these foods require a higher than average number of calories for your body to burn in order to digest them; an important aspect for burning fat and weight loss. I've broken the list down into seven main categories:

Vegetables are by far the best foods you can give your body. Vegetables are naturally high in fiber, low in fat, and contain essential vitamins and nutrients to feed your muscles.

Low fat dairy products such as skim milk contain high amounts of calcium and complex carbohydrates, both of which help boost your metabolism and keep insulin levels low, resulting in increased fat burn.

Lean meats contain high levels of protein which boost your metabolism and burn fat. Fish rich in Omega-3 fatty acids such as salmon are also great for burning fat due to the lowering of leptin levels in your body and higher resulting caloric burn rate.

Fruits which contain Vitamin C are known to help shed fat. Vitamin C dilutes fat making it less effective and also helps in releasing it from the body. Eat fruits in moderation however as they are also naturally high in sugar.

Whole Grains are both high in fiber and complex carbohydrates, keeping your metabolism high.

Spices such as cayenne pepper and jalapenos speed up your heart heart rate and boosts the metabolism, resulting in increased caloric burn.

Teas & Coffee contain caffeine which can increase your heart rate and help burn more calories. Green tea in particular is good as it also contains a chemical known as EGCG which causes the brain and nervous system to run faster and burn more calories.

15's through 18's

Athletes in this age group need to get stronger but MORE importantlly, they need to get healthier and start developing your body athletically through nutrition and fitness. Also as you get older and the wear and tear of multiple sports starts to take affect we are looking to keep you injury free. We will use lots of low impact training like bands and light weights to work on making you more flexible and quicker. This will make you less likely to get injured and make you quicker on the volleyball court.

Our programs will be designed to make you more flexible, better conditioned, and healthier so that you will get the most from your volleyball traiining. We will design exercise programs you can do at home so that time spent at the gym can be focused on improving your volleyball skills. The plan will be to have you work out five days a week... three at home and two at the gym with your coaches supervising. We will meet with you every Wednesday to discuss progress, nuitrition, exercises and in general be there to help make you better and healthier players.

Nov/Dec Home Workout

  • Warm up (3-5 minutes);
    Run in place, jump rope, jumping jack, go for a run up your street
  • 30 Secounds Jump Squats
    (land knees bent)
  • 30 Secounds Planks
    (back flat)
  • 30 Secounds Plank Runners
  • 30 Bicycle Crunches
  • 30 Jump lunges

GOAL IS TO DO ALL EXERCISES NON STOP FOR 25 MINS. By 6 weeks you should be able to do all exercises for 1 minute.

STRETCH: Calfs, Hamstrings, Quads, Hips, Abs, Chest, Back, Arms...