Coach tips for practice planning

For those of you coaches who are practice planners, you've seen its importance proved time and time again. Creating a detailed plan for practice can be of huge benefit to the structure or your practices which then results in more constructive practice time for your athletes. Want more organization in your practices? Need them to run smoother? Not fitting everything in you would have liked during your practice time? Plan it out. It's amazing what can be accomplished with a solid plan in place.

Some tips for successful practice planning...
1. Create a backwards timeline
Our Director of Coaches, local 4A high school coach Jason Culpepper (also on our head coaching staff) advises coaches to sit down pre-season and ask yourself a simple question, "Where do I want my team to be when we are __________________?" Fill in that blank with your  answer, and create your practice plans accordingly. Start from end season practice or even mid-season practices. Create them based on where you would like to be, and progress backwards. This process does take time, but it's worth it. You can also use this system moving forward through your season chronologically. Remember, allow yourself some flexibility. No one can prepare for exactly what the season will hold because the future isn't certain (for instance, player injuries can't be accounted for ahead of time), but having your season's practices planned out allows you the freedom to adjust accordingly.
2. Save and pull
So you don't want to plan all of your practices at once? Perfectly OK! But our second tip for you is this... save your past plans! Put them in a document or a binder, or somewhere you can access at a later date. This will give you a great idea about the percentage of time you are spending during practice focusing on a certain skill set, or perhaps give you insight as to how much time you are spending on single-phase drills as opposed to multi-phase or team drills. Also, you can reuse drills you particularly liked in the past. It's OK to reuse drills and allow athletes to get familiar with them and attempt to master them. This is constructive. But remember, to always set up new goals and continue to push your athletes outside of their comfort zones.
3. Make notes
During practice be sure to allow yourself some room on the side of your practice plan to make notes regarding certain drills. This comes in handy big time when creating future practice plans. Drill didn't flow like you wanted it to? Did it take too long to complete? Next time, make the adjustment and give it a time cap. Was the level of the drill too high or too low for your caliber of athletes? Adjust and make the modifications. Note taking is an overlooked tool that can do coaches an amazing amount of good when applied during practices. After all, there are typically so many things going on it's hard to remember all of your "mental notes" the next time you sit down to plan. If you have notes to refer to, you won't have to worry about that!
4. Modify
Do not be afraid to take a drill and make it your own! Modifying a drill is a brilliant way to get what you need out of it. Many of our coaches on staff have one base drill with 5 or more modifications of that same drill. Don't get caught saying, "Well I don't need that drill because it's too advanced for my athletes." Not true! Modify and tailor it to fit your team's needs. After all, no teams' needs or skill sets are going to be cookie cutter. Make it work for you.
5. Create your own drills
What areas need work on your team? Now, write those areas down. Take different elements of the game and skill sets and smoosh them together. Combine old drill concepts with new. Have a drill that only uses passing and setting? Add a hitter! Have a single-phase hitting drill? Make it multi-phase by throwing in a pass and a set. Don't be afraid to try new drills that YOU have created. Then, make notes about their effectiveness! You might surprise yourself with the awesome drills you can come up with!
6. Ask yourself questions about your practice drills and format
Oftentimes we see the teams that by all accounts should be performing well on the court. Yet, somehow, they're easily beatable. Maybe they all have spectacular individual skill sets but just can't seem to put it all together as a team. Or maybe they are heavy and strong in one area (say, defense) but obviously weak in another (maybe offense). Or possibly you have a team that has every skill set they need, but can't keep up with the pace of the game. This could in fact be a direct reflection on your practice structure and drills. It's important to continue self-evaluating your practices throughout the season. Are they fast-paced enough? Are you stopping entire drills to give instruction to just one player? Could that instruction have been given in a short key phrase (more on the use of key phrases in a future blog post) while the player continues participating in the drill? Are your drills conducive to game-like situations? What percentage of your practice is focused on single-phase drills, multi-phase drills, and team skills? These questions are important and need to be answered. The advancement of your team depends on it.

This blog posts we found through the Junior Volleyball Association's (JVA) Facebook page hits the nail on the head and asks, "Are your practice drills part of your team's problem during play?" Click HERE to answer 8 fundamental questions that will help you analyze the drills you are using during practice.

Just like so many other things in life, as a coach, if you're not growing you're dying. Be ready and willing to expand your skill set. Maybe even ask another coach you look up to or respect to view your practice and give you some insight. What did they like? What do they think could have been done better? How was the flow? Was it conducive to the time of season you are in? Practices can't just be something a team trudges through in between game time. Practice is where it counts. Successful practices breed successful athletes which in turn mold successful teams.
- Amarillo Juniors

Check out our website!

Find us on Facebook!

Follow us on Twitter!

Club Awesome

So we just had to use this week to BRAG about one of our volleyball teams because we are so proud of them! Our 13 Royal team took time out of their Spring Break schedules to do some volunteer work for a local children's rehab center (Turn Center). How awesome is that?! We love how our athletes come together to grow AND reach out in our community. 13 Royal, we are proud of y'all!

Foods for function - What to eat to achieve optimum athletic performance

Image credit to Google image search

It's no secret that food struggles go well beyond just teenage girls these days. You see it everywhere. Just a simple Google search for "Trending health topics" lands you 215 MILLION results. So to say that health, fitness, and proper nutrition are hot topics these days would simply be the understatement of the century.
That said, how do you know what food is really best for you to eat before, during, and after play? Well, we did a little research, and here's what we found...
Top 5 energy foods
Now, some of these won't surprise you, but some might. With a media struggle against carbohydrates beginning a few years back, it's easy for us all to be scared of the "C" word (carbs). But in reality, good carbohydrates are your bodies' fuel for a solid workout (according to this article and many more we found), or, in your case, peak performance throughout an entire tournament. In light of the second round of the Colorado Crossroads National Qualifier coming up this weekend, we thought we'd share some tips on what yummy foods you can gobble down before, during, and after play to maintain your energy levels and be just as on fire during day three as you were day one.

Photo credit to sciencedaily.com
via Google image search

1. Blueberries
Who knew the cute little blue fruit could provide abounding energy levels? We found that just one cup (around only 80 calories, mind you) can not only provide necessary fuel for your body, but some studies have shown the immune-system building fruit also can improve balance and coordination. Yes, please!

Photo credit to chefmom.com
via Google image search

2. Whole wheat pasta
This one probably doesn't come as a surprise to many of you. After all, when you think "carb up!" your mind probably wanders to the nearest Italian food restaurant (hello delish!). This healthy treat is packed with fiber and protein but be careful not to overdo it. You want this dish to speed you up, not weigh you down.

Photo credit to howstuffworks.com
via Google image search

3. Sweet potatoes
Surprise! We'd never heard this one before, but after reading this article it makes total sense. They said it best, so we'll simply quote them...
"A sweet potato also packs in more than a quarter of your daily needs for vitamins C and E, nutrients shown to prevent cell damage in athletes competing in extreme environments (altitude, heat, cold, pollution), as well as enhance muscle recovery after intense training."
A little tidbit we'd like to add... something tells us that piling on the butter and brown sugar slightly decreases the nutritious value of this gem. We suggest looking up some healthy ways to enjoy this power-packed food.

Photo credit to elements4health.com
via Google image search

4. Oranges
Who doesn't like a yummy, juicy orange? It brightened our day (and made us say, "Hmm, why didn't we think of that?") to learn what a good energy booster this little ball of fruit can be during play. The natural sugar gives you just the quick fix you need, and just one navel orange meets an entire day's requirement of vitamin C, this article said. Woohoo!

Photo credit to quakeroats.com
via Google image search

5. Oatmeal
In researching we found that this is one of the best foods you can eat for breakfast before a tournament. It can help provide long lasting energy as it is digested more slowly throughout the day (whereas foods like bagels are digested faster, according to this site). For more on healthy eating for an athlete, we found this site to be helpful.

Overall, what you put in your mouth does affect your ability to compete at your highest level. Trust us. Even if you don't trust us, trust the millions of articles we found that have research to prove it. At the same time, what you don't put in your mouth can also affect your ability to compete at your best. Remember, as an athlete one of the worst things you can do is restrict your diet. Don't overdo it by overeating, and don't overdo it by not eating at all. Find a healthy medium by putting nutritious fuel into your body. You'll be amazed at the results.
Happy eating!
- Amarillo Juniors
Connect with us on Facebook!
Check out our latest events, tournament highlights, featured teams, and more HERE!
Follow our team's results live on our Twitter!

"I love watching you play"

It's no secret that being the parent of an athlete is no easy task. What do I say and when do I say it? Do I instruct or just encourage? How hard do I push and when do I pull back?
Like we said, not easy.
So today we would like to offer YOU, parents, some encouragement. It's not easy, but your roll is the most pivotal in your child's sports career (yes, your role is even more important than the coach!).
Words of Wisdom
As a parent, your words can be the life breath of your child. They portray to your athlete what is in your heart, so we encourage you to be mindful of what you say and how you say it. Ultimately, there's no black or white answer regarding when to say what, but like this article says, the words, "I love watching you play" can be the best five words that ever float from your mouth to your child's ears. It establishes the difference between "parent" and "coach." It reassures your child that you are their parent, their support, and their biggest fan.
That same article also references the fact that many athletes who were surveyed said they most enjoyed when their grandparents watched them play. Why is this? Well, typically grandparents are far less invested in the child's performance in athletics. They don't mind if they have a bad game or don't get as much playing time as others, because they are simply there to enjoy watching their grandchild play. Take in every opportunity to just enjoy watching your athlete. As so many parents can attest to, the time flies by. Avoid creating cringe-worthy memories and focus on making memories you'll enjoy journeying back to in the years to come.
A Touch of Tough
What happens, though, when we hit the other end of the spectrum? Instead of parents encouraging their children or pushing their children to learn discipline and other aspects of athletics, a blame shift takes place. Child isn't getting enough playing time? Well by-golly, that coach just doesn't have a clue what they're doing! Another athlete assumes the role your athlete previously had? Are you kidding me? Little Suzy makes an average of 17 mistakes a game! She doesn't deserve that position!
WARNING: Do not fall into those common traps! These traps are 1) upset about playing time 2) blame shifting or 3) discussing other children and their abilities compared to the abilities of your own child... all in front of or even to your child. In this situation, we advise implementing what we call "a touch of tough." Encourage your athlete to focus on her/his role on the team and to apply what the coach instructs. A little toughness can typically go a long way. Remember, your child's feeling are important, but we all know that feelings can be fickle and misleading! Do your best to guide your athlete to make responsible, reasonable conclusions. This will invite them to open up to you in the future as well. It's OK to have a touch of tough when needed. We believe this also equips and prepares your athlete for adversity in arenas both in and out of sports.

A quick note to athletes... it is OK to respectfully discuss with your parents what things you best respond to. If you respond best to a period of silence after a tough loss, let them know this. We think it's safe to say that 100% of the time they have your best interest in mind when they do things like rehash the play-by-play of the match, which ultimately is reliving the pain of the loss for you. Kindly and respectfully let them know how hard this is on you. Or, if you are the type of athlete who would like to discuss things, let them know that to. Make the first move and open up. Transparency and honestly will benefit both you and your parents!

According to this study, an amazing 75% of children quit sports by the age of 13 largely due to the overbearing weight their parents place on them to perform. (Note: Be careful about this! You can do it without realizing it, simply with the words or tone that you use.) Overall, your role as parent greatly affects your child's successes and failures. When they know you've got their back, they'll trust you with their hardships. This goes beyond just the court or the field.
No matter how tempted you may be to comment on certain plays that happened during the match, how your child performed, or decisions made by the coach, until you are invited by your athlete to discuss those topics stick to the five magic words... "I love watching you play."

- Amarillo Juniors


We now offer affordable advertising opportunities! For more information email info@amarillojrs.com.


Check out our site! We update regularly and feature team results, Team of the Week, and other club events. 


Connect with us for the chance to win contests and more! 


Follow us here and get LIVE tournament updates!

Sportsmanship; A lost art form?

You hear the stories every day, maybe you've even experienced it for yourself... the irate fan who comes out of the stands at the referee or the angry dad who gets into a fist fight with another parent during a game.
Over the last few years, it seems, these types of stories have been more widespread, expanding across the country. So that leaves us with one very important question...
Has sportsmanship become a lost art form?
We recently happened across a very interesting column (that we posted on our Facebook page as well) written by columnist Patrick Hite on the newsleader.com website addressing a scary aspect of this very issue; coaches resigning their posts because the unruliness of fans; namely, parents. Read it HERE.
While we read through this we found ourselves nodding our heads in agreement, and recognizing certain stories from right in our own backyard. We know what additional obstacles this problem presents... unruly athletes, young male and female athletes with a lack of discipline, and promotion of the "entitlement generation," to name a few... but how do we combat it?

Coming at the problem head on
Sticking our heads in the sand and pretending like something isn't happening has never solved a problem. If you're saying to yourself right now, "Well, I'm not that (athlete) (parent) (sports fan)," we applaud you. However, we're sure you know of one (or two, or three...) that are. Here's a question for those of us who aren't actively expanding the problem... are we actively combating it? It's no secret that parental roles are vital to the success of a team. We have seen teams come apart at the seams because of unhappy parents, and on the other hand have seen teams win national championships at the encouragement and support of them. When your athlete says to you, "My coach plays favorites. That's why I'm only playing front row now," what is your response? Athletes are typically a direct reflection of their home environment and what they are hearing from their individual fans (often, their parents). Is your athlete surrounded by a positive, encouraging, hard-work supporting, "you can do anything you put your mind to"-promoting environment? Or rather, is the environment filled with, "Oh you poor thing, you are mistreated by your coach and other players, you deserve that spot so much more than little Suzy, little Johnny made 14 mistakes and you would've made less than that if given the chance so you deserve the position more than him" mindsets?
We know, this is getting deep.
Like the column said, it is very rare that any coach is ever out to be vindictive against your child. No. Rather, most coaches coach for the sake of the children. It's a low-paying, often thankless job, for those of you who were unaware. Mostly, it is done for the kids. It is done for a love of the game. It is done to educate, encourage, and mold young athletes into responsible, disciplined leaders who take life head-on and do their part to make their environment a better place.
Your words and their impact
"Sticks and stones may break my bones but words can never hurt me." Now, isn't that just the farthest thing from the truth you've ever heard? Words DO hurt. Words DO have an enormous impact on our athletes. What an important thing for coaches to remember. Coaches walk a fine line between speaking life into their athletes and holding them to a standard of excellence. Great coaches accomplish this feat. But once the athlete leaves the court, field, etc... is it continued on? For athletes out there, how does what you say impact your teammates? For parents, how does what you say impact your children? (Check out the "10 Commandments for Parents" of athletes HERE). Remember, your attitude towards your athlete's coach, other parents from the team, other players on the team, the referees, or the competition will be directly reflected in your child.
What is considered "unsportsmanlike"?
Yes, this is pretty much a "don't" list, but it's important. We all know how easy it is to become so emotionally invested that we get carried away (this is true for athletes, coaches, and parents/fans). So here are some things to be aware of that do nothing other than reflect poorly on you/your athlete/your team/your sports organization and cause ill-will.
1. Shouting rudely or obnoxiously (on the court or from the stands) at athletes, coaches, or referees.
2. Ripping your athlete from the stands during the middle of play for making a mistake.
3. Yanking your child directly following play because you disagreed with the coaches decision, or pulling your athlete from other responsibilities she/he may have had such as reffing duties because you are unhappy.
4. Approaching your coach (in an aggressive manner or otherwise) following play without setting up a time to have this meeting with a concern or issue you may have.
5. Commenting on the competition - their "rudeness" or what such-and-such player did or said etc. Remember, you can't control what other people do, but you can control your response to it.
Here's your sign...
If you ever find yourself opening with a statement like, "I'm really not the kind of parent who complains, BUT..." or "I respect your decisions as a coach, BUT..." or "I'm not the type of person ________, BUT..." catch yourself! After all, when you open with a statement that essentially contradicts itself, you need to reevaluate your purpose in the discussion.
Cut to the chase
Whenever you do find yourself in a situation where you, as an athlete or parent, need to have a meeting with the coach, remember to approach it in a very understanding and humble manner. A coach ALWAYS has a reason for every decision that is made, and specifically in the sport of volleyball, the variables that could have impacted said decision are essentially endless. Often you will find that a decision was made for a particular reason that you were completely unaware of. Ask the coach what you could do to make certain situations better. Expect honesty, and then accept it. Once the issue is addressed, leave it. Do not go "stir the pot" by whining in the ear of a teammate or other parent to get more people "on your side" in the matter. This is counterproductive for your athlete no matter the situation.
Nip it in the bud
So we end with a problem still on our hands. Alas, sometimes that's just life. Our charge to you is this...
What can you do to become a part of the solution? 
If you hear a teammate or other parent/fan complaining, yelling, or otherwise distributing any of the aforementioned signs of unsportsmanlike conduct, respectively pull them to the side. There you can remind them or bring to their attention what it is they were doing and how that not only poorly reflects on them, but on the entire team or sports organization. Oftentimes you can be the voice of reason and cool someone's jets before things boil over.
Remember, the best thing you can ever say to your athlete is, "I so enjoy watching you play. I'm so proud of you!"
We love this game, and want the best for all of our athletes. We promote positive lessons learned on the court that will carry on into adulthood. Remember, it takes a village, and no team has ever had a winning season where division, anger, and selfishness were the frontrunners. Parents, you are the foundation of your athletes and their success on and off the court. Join with coaches in teaching hard work, discipline, focus, determination, flexibility, teamwork, resilience, humility and leadership on the court and off.

Every season, like every situation, is what you make of it. It can work for you or against you, but the choice is yours.

Happy playing!
- Amarillo Juniors

Check out our latest Team of the Week, join in on our contests to win prizes, see live tournament updates!

Hit or miss; a "gamer"

Most have heard about or know someone who is considered a "gamer." A "gamer" is the athlete that, during practice and training, does not perform well, but in the face of a game can outplay most of those on the court, somehow morphing into a "stud."
There are many arguments as to whether this is intentional or "just the way a player operates."
So what are coaches faced with when they have this type of player? Their biggest question is, "Can I depend on this player?"
Most coaches determine playing time, positions, and overall team roles based on play during practice. Some coaches even utilize systems such as Gold Medal Squared's "Competitive Cauldron" (explained HERE). In this system, good play in practice is of the utmost priority to the athletes competing against one another.
The hardest part of determining whether a "gamer" is worthy of a more prominent role on a team is deciphering this particular athlete's work ethic. For instance, is the underlying issue that she/he simply does not want to work hard and focus during training and then turns up the heat during competition? If so, this player strikes up a point or two on the untrustworthy scale. A facade like that cannot be sustained forever, and ultimately this type of player will be "out-skilled" by her/his teammates in the long run.
Many coaches have argued, however, that some athletes simply thrive on the adrenaline rush of play; and therefore up the ante, so to speak, during competition. How do coaches combat this? Well, to put it simply, they can design more competition-focused practices.
In most sports, and especially in volleyball, your "gems" are your consistent athletes. These are the players you can trust to put a ball down in a crunch situation, or step back to the service line and serve aggressively without fearing the fact that they are serving on game point.
Coaches, if you are faced with coaching a "gamer" take your time to really evaluate the situation. How does she interact with her teammates during practice? What is her level of hustle? How much fortitude does she have when faced with chaotic drills designed to induce stress? Often, paying specific attention to the athlete's reactions during these situations will give you hints as to what is beneath it all. But take your time in doing this, and try not to jump to conclusions without a thorough investigation.
Players, if you feel like you play better during competition than during practice, you may be in need of a self-evaluation. What is your mental status before you practice? How does that change before the start of a match? How emotionally and physically invested are you in practice vs play? Do you think you thrive in a more competitive environment? What circumstances can you, personally, change to be sure you are benefiting from play AND practice? Have you discussed these issues with your coach? Plan a short sit-down session with your coach for their input on how you can make some changes in the right direction.
Not everything in sports is cut and dry - hence the existence of sports psychologists! However, with some careful evaluation of self or athlete the situation can be molded in a way that benefits both coach, player, and team.
- Amarillo Juniors

13 Royal - LTK - after their 2nd place finish!

 

 

Check out our "Team of the Week" on our website! www.amarillojuniors.com

Join the conversation! www.facebook.com/amarillojuniors

Stay in-the-know with live tournament updates! www.twitter.com/amarillojuniors @amarillojuniors

Developing a "next ball" mentality; A battle in the brain

"I just feel so frustrated with my serve. I'm so inconsistent!"
"I feel like my coach doesn't like me, that's why I'm sitting on the bench all the time."
"Whenever my high school coach watches me, I feel so nervous I can't function!"
"I feel like my love for volleyball has been sucked right out of me."

Sounds familiar? We all have those moments (athletes and coaches alike!) where we are feeling a certain way, and blaming those feelings on our circumstances.
Luckily, as our 17s coach Kori Cooper has been known to say, our feelings are the one thing we have ultimate control over. No one can decide what we choose to feel about a situation.

A popular saying in our awesome sport is, "Volleyball is 90% mental... and the other 90% physical." Although that is said with some humor to it, really, it's true. Because volleyball, like life, is a game of mistakes. Whichever team can recover the quickest from its mistakes wins.

So, how do you recover from your mistakes?

This is where things get a little tricky. There is a line to be walked between focusing on the next ball that's coming, and learning enough from the past mistake to not repeat it. How can you, in a practical way, analyze what went wrong the first time and then safely move on?

1) A different kind of "feeling"...
How did your body feel when you made that mistake? Now before you go accusing us of contradicting ourselves, we're not talking about how it felt emotionally. How did it feel physically? Did you notice where your body was positioned, what point of the ball you contacted, where your eyes were directed... these are all things that can affect your accuracy during play. The more aware we become of our bodies and what we are actually doing at the point of a mistake the more likely we are to not repeat that same mistake. So first thing's first, figure out how it felt when you made the error.

2) Let it roll off...
Clinging to a mistake that happened during the last play, or multiple plays ago, is similar to tying 20 pound weights to your ankles. Go ahead, go tie some weights to your ankles and see if you can play ball that way. It's definitely difficult, if not altogether impossible. When a mistake happens, take ownership of it, and then move on. If your mind is lingering on the last play, how will you be able to focus on the play at hand? We all know where a lack of focus leads. How many of you have heard your coach, at some point in your career, scream from the bench, "Girls, it's time to get focused! Let's go!"

3) A forward thinker...
If you've taken your mistake in step 1 and analyzed it, this is the point where you determine what can change to make it better the next time. Missed your serve because you felt yourself cross your body? Focus on swinging straight through the next time you get to the service line. Get aced because you didn't use the angles of your platform properly and watch the ball in? Focus on the next time you'll pass that ball keeping your eyes glued to it and take control, using your proper body mechanics. Same can be said for every other area of play as well. If you can not only realize what you did WRONG, but figure out what you can do RIGHT that will make the play better next time, you'll be headed full force toward a win.

Everyone knows that female athletes are emotional players most of the time, which can be of tremendous benefit. However, sometimes the emotions can also get in the way, particularly when it comes to having a "next ball" mentality. If you can be real with yourself after making a mistake, no matter at what point in the game or how loudly the coach is ripping you from the sidelines, your chances of being successful the second time around increase substantially. So remember, what was your body doing that had a negative impact on the results, take ownership of the mistake and then let it roll off, and wrap it up with determining how you are going to make it better the next go 'round.

Cheers!
- Amarillo Juniors

 

Our website is ramping up! Check out our featured "Team of the Week" each week in our Brag Tags section. www.amarillojuniors.com

Let's connect! Find us on Facebook... www.facebook.com/amarillojuniors 

See live tournament results and other club news by following us on Twitter!... www.twitter.com/amarillojuniors @amarillojuniors