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significant negative effect on even a well- rested, well-fed body. In the hour before play, try to drink about twenty ounces of water. During the match, hydrate whenever breaks in play allow, ideally drinking about four ounces every fifteen minutes. On average a player should drink at least sixty ounces of water during a match, including twenty ounces of water (or a low-sugar electrolyte drink) at halftime. Good nutrition continues after the match as well. A post-match meal should again be high in carbohydrates with some lean protein. If playing a tournament, players should keep their bodies nourished and help their recovery by eating a high-carb snack along with a few ounces of protein within twenty minutes of playing each match. Water should be consumed as thirst dictates as well. Stretch It Out

“When it comes to attacking as well as hitting a jump serve, the first step toward the point of contact where you’re hitting the ball needs to be in a direct line from where you’ve started to where the ball is.”

– Jeff Nygaard, two-time NCAA Player of the Year

You can get your sand legs by going for a run in the sand. I used to try and go three times a week for twenty minutes on top of my tra ining. It can be a job just to get your legs ready. “ ”

After a good night’s rest (or a nap) and the right meal, players arrive at the court and need to get their bodies ready to play. The prime factor in this goal is proper stretching. Tight muscles are likely to cause the body to perform poorly and are also much

— Nicole Branagh, 2008 U.S. Olympian

more likely to be injured. The remedy is to increase the flexibility of your muscles, which is done most effectively by stretching. One of the key areas for volleyball players is the hips. Constant crouching in a defensive position often leads to short, tight hip flexors, which can

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