Rams Juniors Volleyball

Tournament Tips


Recommended Snacks to Bring

Sports drinks
Granola bars
100% fruit juices
Fresh or dried fruit
Carrot sticks, celery, and other vegetables
Lean protein, such as slices of turkey sandwich meat or peanut butter.

P.S. Six really likes cookies too :-)

Bring Chairs & Blankets. 

Fold-up camping chairs are a good idea to pack. Not every gym allows them, but they’re often more comfortable than the available bleachers.

Know the Rules. 

Understanding the game and the yearly updates to the rules can help you enjoy the event and understand why calls are made. The best resource is Iowa Volleyball Region.

Get a Schedule. 

Learn the schedule for the day so you know when the breaks are scheduled. Help your daughter get proper nutrition during the break times and be sure to walk around and stretch out yourself.

Health & Nutrition

Ankle Sprains. 

Sprains, the result of a stretched or torn ligament, can happen when you fall, twist your ankle too far, or land unevenly. Signs of a sprain include bruising, swelling, pain and tenderness, inability to bar weight on the joint. A doctor can help diagnose the sprain and may opt to take X-rays to ensure that there’s no fracture or break involved. The classic treatment is called R.I.C.E.:

R: Rest. A doctor can help decide how much an ankle should be rested, which may include using crutches to keep weight off the ankle.

I. Ice. Ice can decrease pain, swelling, and bruising. Use ice for up to 3 days post-injury.

C. Compression. Wrapping the ankle can help prevent swelling and bruising. Keep an ankle wrapped for at least 1 or 2 days after the injury and for as long as a few weeks depending on the extent of the injury.

E. Elevation. Raising the ankle to a level at or above the heart will prevent the swelling from getting worse.

A doctor can help with decisions about the use of ankle braces and recovery exercises.

Aaron Brock, MS, ATC, PES - http://usavolleyball.org/news/2009/09/14/olympic-caliber-nutrition/15942
American Academy of Family Physicians - http://familydoctor.org/online/famdocen/home/healthy/physical/injuries/010.html   
Gale Vegeman, RD, CSCS - http://www.health.arizona.edu/health_topics/nutrition/sports/vball.pdf
Iowa Volleyball Region http://www.iavbreg.org/

Shawn Dolan PhD, RD, CSS Dhttp://summer.stack.com/TheIssue/Article/DefaultSummer/none/10/7413/Volleyball_Nutrition_Plan.aspx

Parent Resources

10 Muscle Groups Every Volleyball Player Must Stretch.

​As the head athletic trainer for the U.S. Men’s National Volleyball Team, it’s my job to make certain that the athletes remain healthy and limber for competition. Tight muscles can lead to poor performance and injury and increasing flexibility can help improve these conditions. Read more ...

Eat Breakfast. 

Everyone needs to replace nutrients they used overnight and rehydrate. Of particular importance are carbohydrates and protein. Protein helps you feel satiated, carbs provide energy.

Stay Hydrated. 

The general rule is to drink two cups of water or a sports drink per hour. Even when kids are not active they should strive to be hydrated. They should urinate 4-5 times per day and urine should be clear and pale.

Get Plenty of Calcium and Iron. 

A diet low in calcium can lead to stress fractures and longer recovery times from injury. Essential for getting oxygen to muscles, iron is needed for energy and endurance.

Plan for Lunch. 

More than just snacking, a lunch with a balance of carbs, protein, fruits, and vegetables helps replenish what it’s using to play.