Thursday, April 19, 2012

Get your bikini body on! Summer workout tips...

Can you believe it? Regular season is almost over. WOW! It just flew by. To add to that, summer is creeping up on us! If you are like most of the women and men out there you probably had a mixed reaction to that... a sigh of relief at thoughts of fun in the sun, followed by a gnawing, nauseous feeling in the pit of your stomach at having to get back in that bathing suit.
Well, join the club.
It's no secret that physical fitness is wicked beneficial in more ways than just athletically. Check out this little picture we came across...

That about sums it up, doesn't it?
That said, here are a few tips that will help us all get ready for bathing suit season!

1. Stay hydrated.
We know, we know. You've heard this a million times before. But really, how often do we take this information to heart and actually apply it? During the summer months it's no secret that the temps are up and the sweat is pouring. Be sure to replenish what you lose! A good 8 glasses of water a day should do it (minimum 8 oz. per glass). Interesting fact? Water isn't the only way to stay hydrated, according to this article. Fruits and veggies are actually 50% water and help us stay hydrated. So throw some color into your meals! Another fun fact? Our muscles are made up of water and protein so drinking enough to keep our metabolism up helps us prevent weight gain. Convinced? Yeah, us too.
2. Stay active.
There's nothing quite like a lazy, hot summer day, is there? If you're like us, heat makes you feel sleepy and drained. The worst thing we can do, however, is let that heat keep us horizontal. Pick a time to do your workout when the rays aren't pounding (this will also help you avoid heat exhaustion). This is typically in the morning hours. Not an early bird? Wait until the sun is setting to take that walk or go on a run. Enjoying a morning sunrise or evening sunset is sure to make your daily exercise routine a little more pleasurable! Or perhaps your prefer the gym? Use that air conditioned facility to your benefit and get a quick workout in 3-5 times a week. Also, trade in some of your more "routine" activities. Doing new things stimulates our bodies and our brains. Trade that Saturday morning sleep in for an early hike in the Canyon. Or maybe turn your typical movie night into an outdoor game of sand volleyball, frisbee, football in the yard, or whatever it is you enjoy. Don't let summer rays keep you down!
3. Create a plan.
We definitely know you've heard this before, because we've talked about planning many times in this blog. Its usefulness is astounding, so we're going to keep driving our point home. Take 5-15 minutes of your weekend to plan out your week. For you, maybe this includes both a food plan AND a workout plan. Or perhaps it's just an outlined sketch of the workouts you plan to fit in that week. Whatever the case may be, putting our plan down in writing will help you stick to it on those days when, well, you simply don't want to!

- Amarillo Juniors Volleyball
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Thursday, April 12, 2012

Regional Rankings Released!

We have 8 of our teams ranked regionally in the 2012 SURVA Regional Rankings! Woohoo!

17 Royal - ranked 3rd of 20
15 Royal - ranked 1st of 27
14 Royal - ranked 4th of 41
14 Black - ranked 27th of 41
13 Royal - ranked 2nd of 27
13 Black - ranked 7th of 27
12 Royal - ranked 1st of 17
12 Black - ranked 5th of 17

Rankings are calculated by team average finish in the four bid qualifying tournaments according to Mark Noble with the Sun Country Region.
Way to go teams! We are proud of y'all!
- Amarillo Juniors

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Thursday, March 29, 2012

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
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Thursday, March 15, 2012

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!


















Thursday, March 1, 2012

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
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Thursday, February 23, 2012

"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


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Thursday, February 9, 2012

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

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