Camping Life Magazine
September 26th, 2008 at 7:50How can i improve my volleyball game?
i want to improve my volleyball game, both physically and mentally.. what are some things i can do?? im power btw.
i really want to up my game for next season.. i only have may, june, july, and august. i want to be prepared and the the best shape of my life!! i'm going to two volleyball camps this summer, but i need more than that. what are some drills i can do to improve both my focus, and physical shape?
**i injured my knee last season, and just got surgery about a month and a half ago, so i can't jog or do suicides YET -- but i will be able to, so if you have excersises for both now, and then when i can do more intense workouts that wouuld be great.
i already do a 20 minute core workout, along with physiotherapy(for my knee), and i started a yoga workout i found in a magazine. i also walk for 30 minutes on the days i do yoga. oh and i'm working out my triceps as well.
please be specific with the excersises!! websites would be fine too! thanks!serving tips are welcome!
Since you injured you knee which is still in recovery, you can only do few things to do for volleyball training.
Excercises that you can do without putting much stress on you knees are calf raise and reverse hyper-extention, which will help improve your vertical jump.
You can also focus on develping proper armswing by hitting the ball against a wall.
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Boot Camp: The Ultimate Workout
Ok, so let’s be honest. When most of us think of Boot Camp we think of military cadets face down in the mud getting yelled at by some gigantic drill sergeant. Well, think again. Fitness Boot Camps have swept the nation and chances are, if you go for a stroll in your local park right after work, you can catch one in action.
So what makes these programs so popular? Why would anybody want to participate in something that was designed to whip our nations elite soldiers into top shape? Let me answer that question with an even better question, ‘Who wouldn’t want to participate in the most effective program for losing weight and developing lean muscle mass as quickly as possible?’
So let me explain the method behind the madness. There are two main modalities of training that you could participate in to increase your fitness levels.
- Cardiovascular training strengthens your heart, lungs and arteries, making them more efficient at delivering oxygen to your muscles. It’s also a great way to burn calories. Without getting too complicated, oxygen is needed to create energy in your muscles but to do this it burns sugars and fats. The more oxygen you consume, the more sugar and fat you burn up.
- Resistance training strengthens your muscles and connective tissue, making them leaner, stronger and less susceptible to injury or deterioration. The more lean muscle tissue you have, the faster your metabolism will be. A pound of muscle burns approximately 30-50cal / hour compared to fat at 9cal / hour.
So you might be asking yourself, ‘So what are you getting at Mike, when I go to the gym I do weights and cardio already.’ If you do, that’s great but here’s the catch. When you train on your own I’ll bet that you take breaks between sets, talk to you best friend for 10min, hit the treadmill for 30min at a light jog while flipping through your favorite magazine, do the same routine for months on end and worst of all, barely break a sweat!
- If I just rubbed a few of you the wrong way and you’re still a little skeptical, let me explain the Boot Camp difference.
- In 60min your body will be put through numerous activities stressing your muscles in ways you can’t imagine! You’ll probably never do the exact same workout twice. That’s called muscle confusion and necessary if you don’t want to plateau and continue experiencing results.
- You’ll also be pushed way beyond your comfort zone. Your body is ready and waiting to adapt, it just needs to be pushed. Chances are, you’ll never be able to work yourself as hard as you will be in a Boot Camp. Is it pleasant, not really, but hey, do you really want to lose that last 10 pounds?
- You won’t get much of a break. When you rest your heart rate comes down and you stop burning as many calories. You’ll be training close to your maximum heart rate, which will seriously increase your cardiovascular capacity as well as continue to burn calories long after your done the session (This is called EPOC: Excess Post-exercise Oxygen Consumption)
- You’re not only going to train your body, you’re going to be forced to train your mind. When your body is being pushed this hard, the amount of focus that is required goes way up. Research shows that interaction with your physical environment in this way helps to strengthen your brain and in fact stimulate new neuron growth.
- When training with others in a Boot Camp environment the camaraderie that is experienced can’t be matched. Through the blood, sweat and tears (ok, maybe not blood and tears) you bond with your fellow recruits and new levels of motivation you never thought possible are experienced.
- After the first session you’ll probably be asking yourself, ‘What was I thinking!’ as you can barely sit on the toilet the next day. However, after the 4 weeks are over you’ll experience an overwhelming sense of accomplishment that no one can take away from you. Your guaranteed to increase your self-esteem and self-confidence and this will affect all other aspects of your life.
That’s what makes Boot Camp the Ultimate Workout. So if you’re serious about getting into the best shape of your life, as quickly as possible, stop running on a treadmill and get on the Boot Camp bandwagon.
About the Author
Personal Training Vancouver: Based in downtown Vancouver, B.C, personal trainer Mike Dirks offers 1-on-1 personal training, personal fitness, bootcamps & group personal training programs. Contact personal trainer vancouver today!
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