Athlete Resources
Everything you need to train, fuel, and perform.
A proper activation routine prepares your body for the demands of volleyball — increasing blood flow, improving mobility, and activating the key muscle groups used for jumping, cutting, and explosive movement. Paired with smart nutrition and hydration, these habits support consistent performance, faster recovery, and long-term development as an Austin Select athlete.
Pre-Match Protocol
Activation Routine
See the linked video examples for each movement. Complete arm activation first, then move into the dynamic warmup sequence before every practice and match.
Arm Activation Videos
- Standing Side Arm Swing to Back Arm Swing x5
- Front 1/2 Arm Swing to Front Full Arm Swing x5
- Bushwhackers x5 each arm
- Pushback Swings Top and Bottom x5
- Bushwhacker Pushbacks x5 each arm
- In and Out Arm Circles (Both Arms)
- — Forward x10
- — Back x10
- Left Arm ISO Swings
- — Forward x10
- — Back x10
- Right Arm ISO Swings
- — Forward x10
- — Back x10
Dynamic Warmup Videos
- High Knee Hug (On Toes) — End line to Mid line, Jog Back
- High Knees — For Reps not speed!
- Lateral High Knees Direction 1 — Jog Back
- Lateral High Knees Direction 2 — Jog Back
- Forward Lunges w/ Twist — Jog Back
- Reverse Lunge w/ Reach — Jog Back
- Backward Walk w/ Hip Rotation (Open Hips) — Jog Back
- Skaters (2 groups) — Explosive but stick! Jog Back
- High Skips (2 groups) — Jog Back
- Toes In / Toes Out x15 sec — Find a line
- Jump Rope (no rope) x15 sec
- Basic Volleyball Shuffle — 10' Line to Midline, 6 line touches
- 4 Step Approach w/ no jump x5
- 2 Step Approach / Attack w/ jump x5 — Be aggressive, Gain Ground, Get High!
Tournament Preparation
Fueling & Hydration Plan
3-day volleyball tournament guide. Example schedule: 8:00a, 10:00a, and 1:00p match times. Adapt timing to your actual bracket.
Pasta + grilled chicken · Chicken + rice · Turkey burger + baked potato · Chicken burrito bowl · Teriyaki chicken + white rice · Simple pizza · Pancakes/waffles + eggs + fruit
Aim for a carb-forward meal with lean protein. Avoid greasy, extra spicy, or brand-new foods the night before competition.
| Time | What to Eat / Drink | Good Options |
|---|---|---|
| 6:00 – 6:30a | Breakfast: mostly carbs + a little protein | Bagel + PB + banana; oatmeal + banana; toast + eggs + fruit; yogurt + granola |
| 7:15 – 7:45a | Optional light top-off if hungry | Half banana; applesauce pouch; pretzels; half granola bar |
| 8:50 – 9:15a | After Match 1: quick refill | Banana + pretzels; applesauce + granola bar; graham crackers; half PB&J |
| 10:50 – 11:30a | After Match 2: bigger snack / light lunch | PB&J; half turkey sandwich + fruit; bagel + PB; crackers + cheese + grapes |
| 2:00 – 2:30p | After Match 3: recovery snack / meal | Chocolate milk + banana; protein shake + pretzels; turkey sandwich |
| Dinner | Refuel for the next day | Repeat the night-before pattern: carbs + lean protein + water |
- ›Wake up: 8–12 oz water
- ›With breakfast: 8–12 oz water
- ›Before first match: another 8–12 oz
- ›Between Match 1 and Match 2: 12–16 oz total
- ›Between Match 2 and Match 3: 16–20 oz total
- ›First hour after last match: 16–24 oz
- ›Evening: 24–40 oz across the rest of the day
- ›Use electrolytes when sweating heavily
Goal: pale yellow urine, steady sipping throughout the day — no big chugs.
›Water bottle (large)
›Electrolyte drink or powder
›Bananas
›Applesauce pouches
›Pretzels
›Granola bars
›PB&J sandwiches
›Bagels
›Graham crackers
›Dry cereal
›String cheese
›Greek yogurt
›Turkey sandwich
›Fruit snacks
Tournament Caution
Avoid greasy fast food, extra spicy meals, heavy cream sauces, candy overload, and energy drinks on competition days.
Simple Reminder
Night before: carbs + lean protein + water. Morning: easy breakfast. After each match: small refuel. After the last match: carbs + protein + fluids. The best plan is the one you can repeat comfortably all three days.