The Coachable247 Playbook
is a non-biased, open-source, evolving guide that offers real, practical advice to help athletes navigate the recruitment process. By sharing this free resource, I aim to provide valuable tools and insights accessible to everyone on their journey to success.
"I am building a fire, and every day I train, I add more fuel. At just the right moment, I light the match." — Mia Hamm
 |  |  |  |
|---|---|---|---|
 |  |  |  |
 |
Preparation is the cornerstone of success, and it goes beyond just training. True preparation means taking a holistic approach that includes every part of an athlete’s life. This involves committing to both the mental and physical elements that build the foundation for long-term growth.
Practice & Training
Refine Your Skills Anywhere, Anytime
-
Dedicate time to improving your technique consistently.
-
No gym, court, or ball? No problem! Focus on drills, footwork, or visualization exercises.
Mentality
Build Resilience & Stay Focused
-
Strengthen your mindset to overcome challenges.
-
Use tools like journaling and visualization to stay locked in on your goals.
Nutrition
Fuel Up & Enjoy Every Bite
-
Choose meals that energize your body and support recovery.
-
Remember: Performance fuel and occasional treats go hand in hand.
Rest
Recover to Perform Your Best
-
Make rest a priority to recharge physically and mentally.
-
Sleep is your secret weapon—get those zzz's!
Q: How can I improve my volleyball skills if I don’t have access to a gym or court? A: You can work on fundamentals like footwork, agility, and reaction time anywhere. Try drills that build coordination and strength, such as ladder drills, jumping exercises, and shadow movements that mimic game situations. Visualization is also powerful—practice going through the motions in your mind to build muscle memory and confidence.
Q: What types of meals should I focus on before and after games or practices? A: Before a game, aim for complex carbs and lean protein to give you lasting energy, like whole-grain pasta with chicken or a veggie-packed wrap. Afterward, eat protein-rich foods to help with muscle recovery, paired with healthy carbs like rice or sweet potatoes. And remember, balance is key! Enjoying a dessert now and then helps keep things fun and satisfying.
Q: What can I do to stay positive and focused during tough games? A: Developing a resilient mindset takes practice. Try journaling to reflect on your goals and track your progress. Visualization is another powerful tool—imagine yourself handling difficult situations with confidence. This mental preparation will help you stay focused, manage setbacks, and maintain a positive outlook, even during intense matches.
Q: How much sleep should I aim for during the season, and why does it matter? A: Ideally, you should aim for 8-9 hours of sleep per night. Sleep is essential for both physical and mental recovery; it allows your muscles to repair and your mind to stay sharp. Prioritizing quality rest helps you perform at your peak, so don’t skimp on your zzzz!
Q: How can I stay prepared during the off-season to keep my skills sharp? A: Set up a simple game plan for off-season training, even if it’s just 20-30 minutes a day. Focus on workouts that build strength and agility, like bodyweight exercises and short runs. You can also reach out to college coaches to ask for off-season tips or guidance from their strength and conditioning coaches.
The following Instagram profiles are Coachable247 Connections to help you gain valuable insights, stay inspired, and prepare for your next opportunity. These coaches and programs share tips, advice, and updates to guide you on your path to success. Follow and engage with them today!
Join the Coachable247 Connections Network!
If you'd like to be featured as a Coachable247 Connections, we’d love to hear from you!
Showcase your program, services, or expertise to athletes, families, and fellow coaches seeking trusted resources to elevate their volleyball journey.
Please email me at Michelle@Coachable247.com
If you have found this information valuable and would like to support the continued growth and maintenance of the site, any voluntary donation would be greatly appreciated. To contribute, please feel free to send your donation via Venmo to Coachable247.
Your support helps ensure that this resource remains available and accessible to all athletes.
Thank you for your generosity and for being part of the Coachable247 community.
Michelle Bamford
©2023 by Coachable247
