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It is not unusual to play two or more games in one day.  Since this is “the way it is” coaches, parents, and athletes must pay special attention to proper nutrition in order to ensure adequate recovery and to withstand the high levels of demand placed on one’s body.

Mistake #1: NOT EATING PRIOR TO EARLY MORNING GAMES

As it has been said, breakfast is the most important meal of the day.  It is important to properly fuel the tank with the right kinds of foods.  This increases in importance as the day continues and competitions increase in number.  Show up for completion on an empty stomach and one quickly depletes the stored nutrients in the muscle.

Breakfast Options:

Cold Cereal and Low fat Milk
Peanut butter, bread/crackers, and orange juice
Yogurt and granola with banana
Energy bar and sport drink

Mistake #2: NOT EATING PRIOR TO COMPETITION

The old belief of not competing on a full stomach can be avoided by getting the right foods at the right time…the right pregame meal.  Carbohydrates are the first nutrient to be digested by the body and they take about two hours or less to be digested.  Protein is digested in about three hours and fats around four hours.  So, avoid fats such as an egg/bacon muffin.  Use this as a guide.

Mistake #3: NOT REFUELING/HYDRATING PROPERLY AFTER TOURNAMENT GAMES

Before the post- game team meeting or during it recovery refueling should take place.   Players should eat a carbohydrate-rich snack within 30 minutes after the end of competition; this allows the muscles to recover some of their fuel, which allows them to have more energy for upcoming games.  If this 30-minute window is not met, then it becomes difficult to properly fuel the rest of the day, which also has implications for the next day.  Don’t forget to drink fluid.  The focus is on recovery foods and fluids.  Also get out of the sun as soon as possible if it’s a summer outdoor competition.  Some players find that after a hot game they do not have an appetite and delay eating.  In these cases, liquid meals can be used, or in many cases, a sport drink will work.

Recovery Nutrition Options:

Energy bar/granola bar/cereal bar and sport drink
Bagel and sport drink
Turkey sandwich or sub and sport drink
Burrito and sport drink
Pasta with chicken and sport drink
Waffles/Pancakes/French toast, and low-fat milk

Mistake #4: NOT REFUELING/HYDRATING RIGHT AFTER THE LAST GAME OF THE DAY

After the last game of the day, players still need to practice the 30 minute recovery/nutritional recovery strategy.  After the last game there is a tendency to forget.  Also, athletes should eat a meal within two hours after the recovery nutrition.  This works out well and allows players to cool down and get their body temperature to normal and regain their appetite.  The meal should contain protein so the muscles can repair and the athletes can feel full and satisfied.  Finish up the meal with vegetables, fruit and whole grain, plus plenty of fluids.  Sport drinks may work well here as they provide energy but not at the same concentration as soda.  Plus, they contain electrolytes, which help rehydrate players for the next day’s competition.

Tournament play is not an ideal world for optimum performance; however, by taking the proper nutritional steps and avoiding making the four mistakes of tournament eating, coaches can assure proper fueling for their athletes.

Becoming a complete athlete is not as simple as physical skills and talent. It entails understanding the importance of hard work, goal setting, maintaining a superior mindset, and becoming a team player.

In volleyball, to determine a great athlete, coaches look at six physical skills which volleyball player’s posses. They are serving, passing, setting, hitting, defense, and blocking. Coaches are looking for a “six-tool player” who is adept in each area. After evaluating an athlete’s physical skill coaches consider another set of skills- the intangibles. Read the rest of this entry »

First off, I would like to thank all the wonderful players, parents and coaches that have enough faith in Coolcourt Volleyball to constantly refer people to us.  To add some excitement and to further thank those that constantly help to spread positive word of mouth about Coolcourt Volleyball, I am launching bi-monthly referral contests.  Here is were I need you help.  I would like everyone to think up good prizes and add a comment to this post with suggestions. I look forward to your ideas! I will have three categories of prizes:

1. Parents / Supporters
2. Student Reps
3. Coaches

Our first group of winners be selected on September 5th and will be based on Fall Volleyball Camps referrals!

As always, thank you for supporting Coolcourt Volleyball!

We are adding to our group of Student Marketing Reps.  We are looking for one student per Middle School and High School.  This is a great way for our players to earn some spending money.  The reps are paid based on the playerss they refer and will also participate in Referral Contests.  The reps get paid for each player they refer for private lessons, conditioning, club or one of our volleyball camps. If you are interested in becoming a Student Marketing Rep, please email me at annesia@coolcourt.net.

Please see our testimonials from happy parents and players on www.coolcourtvolleyball.com.

We added a new poll to our website asking whether people wanted a weekly Volleyball game night.  Go and give your input!

www.coolcourtvolleyball.com

“What has impressed me the most is in Nesi is her character.  She has strong leadership skills, is a very positive influence and most of all her compassion for the game of volleyball and for her players.  She truly cares for the game and for her players.

Nesi has a gift when it comes to her players that they can ‘achieve’ anything, even when others say they can’t.  She will go the extra mile for her players and will help them to achieve their goals.

Nesi does expect her players to work hard to meet her demanding standards and her players respect her for this.

We consider Nesi our coach, but also a very close friend!!!” - Renee Svitek (Mom)

We are having our last round of Club Volleyball Tryouts! Most of our spots are filled so dont delay!

Final Round of Club Tryouts! July 21st-22nd.

Limited team spots available! SIGN UP NOW!

Visit www. coolcourtvolleyball. com and click on Sign Up! to get more information.

We are also looking for student marketing reps if you are interested in making some extra cash on the side.

Please check the day for your age group

July 7th - 12 & Under - 1:00-3:00 pm
July 8th - 13s & 14s - 1:00-3:00 pm
July 9th - 15s & 16s - 9:00-11:00 am
July 10th - 17s & 18’s - 9:00-11:00 am

Tryouts will cost $65.00 if registered in advance ONLINE and will cost $75.00 at the door! You can register now by clicking here.

If you cannot make the tryout, you can be individually evaluated prior to your age group scheduled tryout for $85.00.  If you prefer a private evaluation, please call Annesia Penright at (281) 880-7443.

Client Testimonials:

“There are so many ways to say thank you to Cool Court. Nia grew with you “Annesia” and the entire Cool Court family. I don’t know if you where aware of this, you helped her believe in her self. Cool Court inspired Nia on and off the court. Not only were  new friendship gain by Nia, there was also new friendship with the parents. We would like to thank Cool Court for our new friendships. May I share a quote that describes Cool Court and the staff.“

‘Believe in Great things and Great things will happen’ -  Thank you Coolcourt“

“Since I’ve been with Coolcourt, I’ve made incredible friends and worked with fascinating coaches who help me understand volleyball.  I would like to thank my coaches for helping me and their kindness and support was always there with me when I was playing a game and that I will never forget.  Thank you Cool Court for helping me find my inner and most favorite sport, volleyball!”

“I joined Coolcourt earlier this year.  Joining the club was one of the best decisions I could of made.  I have learned so much over the past few months and have had so much fun. My team not only learned the basics of volleyball but we learned teamwork and determination.  Laura and Nesi supported us with the encouragement and instruction we need to be better players.”

“I joined Coolcourt in its first year, 2005.  The experience has improved my skill and attitude towards the game.  The Cool Court coaches have been awesome and my teammates have been too.  I look forward to another fabulous season of volleyball with Coolcourt. - Sarah Palin