pexels-photo1*Please note that this is directed to the girls entering college; HOWEVER, if you are still in high school get ahead of the curve by implement the following strategies.


After endless practices, lots of sweat, and years of work the day has finally come, you were invited to play on a collegiate volleyball team! Imagine the excitement! But now what?


Just making the team is half the battle, now we need to prepare. Former SoCal volleyball player Danielle Gibson-Stiglich (one of the lucky few with a cool poster on the wall) related the following experience as she prepared to go play in college:


She recalls that after her first week of training in college that a few of her teammates, and her, were so sore that they couldn’t even walk up the stairs!


She is not the first person to experience this shock, trust me. Let’s learn from history and PLEASE, PLEASE, PLEASE DON’T LET THIS BE YOUR FIRST EXPERIENCE! To help avoid this, and to hit the ground running, I have compiled three tips to help you be ready for the next level of play.


1) Stay Active – “Summer Break” is a break from school, NOT your sport. Your goal is to stay active every day. The saying goes “You play how you train.” Are you going to be sluggish, from being a coach potato and all that TV surfing (which really doesn’t count as an activity despite saying “surfing”) OR will you be fit and ready by being active every day?


You are in your “off season” during summer, but this does not mean doing nothing. You should be able to enjoy volleyball, inside or at the beach, during your off-season, but don’t take it so serious. Play with some friends, attend some camps, or open gym times.


An ideal schedule during summer would be like:









Active rest:

surfing or hiking

Strength training

Active rest:

swimming or running

Strength training

Active rest:

walking or beach volleyball

Active rest:

biking or rollerblading



2) Strength Training – Whether it is at a gym or at home, strength training now will help prevent not being able to walk up the stairs after your first week of collegiate training. Strength training will make you the most sore if you are not ready for it. Most colleges take strength training seriously and so should you!


Learning to lift weights safely will get you ahead of the game and maximize your athletic potential. If you know a lot of the basics going in, you will be able to speed up your strength and power improvements. The great news is that strength training carries over to any sport and enhances your lifestyle!


Not everyone can afford gym training and I get that, but that does not mean that you can’t do it. Everyone has a body and that is all you need. Here is an example of a 2 day/week program that can be done for 1 month:


Workout 1: Click here for video demos

3 Rounds:
Full SQT Progression 8
SQT 12 
Push ups 10
Pop SQT Twist 16
Russian Twist 20


3-6 Rounds:
Rev Lunge + knee hug 10
Alternating Superman 10ea
Side Plank 30 sec
100m Sprint 


Workout 2: Click here for video demos

3 Rounds:
1/2 SQR Progression 20
Spiderman Push ups 6ea
Alt leg lift plank 30 sec
Creepdown 16


3-6 Rounds:
Side Lunge 10ea
Jumping Jacks 20
Sit ups 20
Chinnies 15


3) Good Nutrition – If you are able to do tips #1 and 2 listed above, that is a good start. However, champions know that what they put into their bodies (nutrition) can be just as important as all of that exercising. In the gym we tell our clients the sad truth that “You CANNOT out train a bad diet.” Meaning you cannot out exercise the way you eat if it is not good. Going for a run after stuffing yourself with that chocolate cake, or bag of chips, is helpful, but you will be far better off avoiding the junk food from the start!


Nutrition does not have to be rocket science keep it simple! Use this rule to guide your                 decisions:


If your Grandmother read the ingredient list, of what you are about to eat, and doesn’t know what EVERYTHING is that is in it, don’t eat it.


The key is to kick the junk food out and limit it for the rare occasion (which does not mean all of your “un-birthdays”).


There you have it, focus on the 3 tips above and improve your chances that you will be able to walk to your classes after your first week of collegiate training!


Don’t forget, off-season summer training is about to commence! Beginning June 7th – August 25th get 10 weeks of 2x/week sport strength training classes to help maximize your strength, speed, and agility! If you buy before May 20th, you get a 10% discount. Click here to learn more!