9781422278765

— Angie Akers, AVP Rookie of the Year, FIVB World Tour Top Rookie “The hardest transition from indoor to beach is getting used to the wind. The wind makes the ball do funky things, and this is where ball control comes even more into play. In windy conditions, the team with the better ball control will have the odds in their favor.”

find naps to be beneficial. Players prefer naps of varying lengths, ranging anywhere from thirty minutes to four hours. Without the proper rest, athletes report feeling foggy and have trouble focusing, which obviously has a negative impact on performance.

Irritability is another reported symptom. A good night’s sleep, on the other hand, leaves players energized. When well rested, their minds are sharp, and they can think clearly and react quickly. Many players also tout the restorative benefits of sleep. Sleep gives the body the time and ability to heal and recover, which is especially critical when playing matches on back-to-back days. Players use many different tricks to help them get good sleep. Many recommend taking melatonin supplements, a natural chemical that is known to promote sleep. Players will also wear eye masks and earplugs to block out distractions while sleeping. Light, noise, and a warm room are enemies of good sleep. Coaches can help ensure their players are optimizing sleep in a couple of ways. First, they should make players track their sleep in a journal, so they see where shortfalls are occurring and work to eliminate them. Also, coaches can schedule practices so that they

“There is one way, that’s it. Accept yourself and believe in yourself.”

– Gilberto ‘Giba’ Filho, three-time world champion

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