Beyond The Reps: trusted information to help athletes train, recover and perform better.
We spend a lot of time talking about getting more reps, improving skills, jumping higher and moving faster. But sometimes better performance starts with something much simpler.
Water.
I recently came across a great resource from the International Youth Conditioning Association (IYCA) about hydration in young athletes, and I wanted to pass along the biggest takeaways to the Volleyball Vortex community.
Your athlete may be starting practice dehydrated
According to the IYCA, many athletes do not necessarily become dehydrated during practice. They may arrive dehydrated.
Even mild dehydration can interfere with things that matter on the volleyball court:
- Focus and decision-making
- Reaction time
- Endurance and work capacity
- Recovery between training sessions
And here is the tricky part: athletes may not recognize they are dehydrated until their performance has already started to decline.
Three simple habits we can teach our athletes
1. Start the day with water
Encourage your athlete to drink water when they wake up instead of waiting until practice or school is underway.
2. Keep a water bottle close
If water is available, athletes are much more likely to drink consistently throughout the day. Make bringing a water bottle part of the routine, just like bringing knee pads or volleyball shoes.
3. Do not rely only on thirst
Instead of waiting until they are really thirsty, teach athletes to drink consistently throughout the day and around practices and competitions.
The bigger lesson
Hydration is not separate from training. It is part of training.
We can give athletes great drills, great coaching and opportunities to get hundreds of intentional touches, but their bodies still have to be prepared to perform. As coaches and parents, sometimes the small habits we teach away from the court make the difference when they step onto it.
Want to learn more?
The IYCA has created a free resource called Eat to Compete: A Coach's Guide to Fueling Athletes for Performance. It covers hydration, fueling timelines, meals and snacks, and common nutrition mistakes that affect athletic performance.
Read or download the original IYCA resource
Educational information summarized and shared by Volleyball Vortex from resources provided by the International Youth Conditioning Association (IYCA). Please visit the original source above for the complete resource and recommendations.
Keep learning. Keep training. Keep stacking intentional reps.
Coach Brandie
Volleyball Vortex
Train with purpose. Perform with confidence.