Hey Canadian Elite Academy Players,

It's completely normal to feel a bit anxious before a game; it shows how much you care about your performance\! We want to make sure that energy works *for* you, not against you. Just like perfecting your arm swing, fueling your body with the right nutrition is essential for peak performance and dominating on the court. Proper nutrition isn't just about today's game; it's a vital part of your long-term growth and development, embodying that "will to prepare to win.

"Here’s how to make sure your engine is ready for game time:**Fueling Up for Game Day: What to Eat Before a Game**Your main pre-game meal is crucial for sustained energy. Aim to have this 2 to 3 hours before your game or event. This allows your body enough time to digest and absorb vital nutrients, so you feel energized, not sluggish, on the court.* **Carbohydrates are Your Main Fuel:** These are your primary energy source for intense activity like volleyball\! Focus on complex carbohydrates, which provide a steady, sustained release of energy.* *Examples:* Whole grains (like quinoa or brown rice), fruits, vegetables, or whole wheat pasta.* **Protein for Muscle Power:** Include a moderate amount of lean protein sources. This supports muscle repair and growth and helps prevent muscle breakdown during prolonged physical activity.* *Examples:* Lean chicken breast, fish like salmon, lean ground turkey, tofu, legumes, or Greek yogurt.* **Healthy Fats for Lasting Energy:** Include a small portion of healthy fats. They provide a concentrated energy source and contribute to overall fullness.* *Examples:* Nuts, seeds, avocados, or olive oil.Some great pre-game meal combinations include:* Grilled chicken breast with quinoa and roasted vegetables.* Whole wheat pasta with marinara sauce and lean ground turkey.* Salmon with sweet potato and steamed asparagus.* Veggie stir-fry with tofu and brown rice.* Turkey or chicken wrap with a whole wheat tortilla, mixed greens, and avocado.Remember to choose easily digestible foods to avoid discomfort during the game.**In-Between Fuel & Hydration**Sometimes you need a quick boost, or you're in a tournament with multiple games.* **Strategic Snacks:** These help maintain energy levels and prevent fatigue during prolonged events or between matches. If there's limited time before a game, a smaller snack 30-60 minutes beforehand can provide a quick energy source.* *Examples:* Fruit with nut butter, yogurt with granola, trail mix, or a protein bar.* Always listen to your body and adjust portion sizes based on your personal tolerance.* **Hydration is NON-NEGOTIABLE:** Staying hydrated is vital for optimal athletic performance, regulating your body temperature, and keeping your mind sharp for decision-making on the court.* Drink water regularly before, during, and after your game.* Bring your own water bottle, making sure it's clean and the right volume for your activity's duration.As Bobby Knight said, "The key is not the will to win. Everybody has that. It is the will to prepare to win that is important." Proper nutrition is a huge part of that preparation\!You're earning it, Canadian Elite Academy players\! Every good choice you make, including what you eat, contributes to being better tomorrow than you are today. Now go get fueled up and dominate that court

Hello,

It's fantastic that you're reaching out and showing that incredible drive to get better, even when you're not in front of a coach. That's the mindset that truly sets elite athletes apart, because real improvement is earned through consistent effort and dedication, not instant gratification. Dealing with pre-game jitters is totally normal, even for the pros\! The key is to focus on what you can control and turn that nervous energy into a powerful force for your game.

Let's break down how you can get that overhand serve consistently over the net and put some serious pressure on the other side!

Before you even step on the court or grab a ball, let's get your head in the game:

•Set SMART Goals: Don't just say "I want my serve to go over." Get specific!

Make it Specific, Measurable, Achievable, Relevant, and Time-bound.

For example: "I will do 20 quality overhand serves focusing on my toss every other day," or "I will hit 10 serves into Zone 2 during each practice".

These goals are totally within your control, and you earn them through your dedication.

•Visualize Success: Find a quiet spot, close your eyes, and see yourself executing that perfect serve. Imagine the ball clearing the net and landing exactly where you want it. Mental rehearsal is a huge part of your game.

•Study the Pros: The internet is a powerful tool when used correctly. Find videos of elite servers online. Watch their footwork, arm swing, body position, and how they make contact. Analyze what they do, then try to mimic it in your shadow practice.

•Warm Up Right: Before any physical activity, make sure you're doing dynamic stretches that get your body ready, especially your shoulders and core, like arm swings and torso rotations. This helps prevent injuries and gets your muscles ready to fire!

During: Practice & Execution

When you're practicing, focus on these key technique points for that overhand serve:

•Consistent Toss: This is HUGE. You need the same toss height and the same toss location every single time. Without a consistent toss, it's tough to get consistent contact.

•Powerful Arm Swing & Contact: Focus on a firm, clean contact with the ball, ideally with the middle of your hand hitting the middle of the ball. Generate power from your legs and use a smooth, forceful arm swing.

•Contact at Highest Point: For an overhand serve, especially a jump serve, aim to contact the ball at the highest point of your jump, before you start to land. This gives you the best angle to get the ball over

.•Target Practice: Use drills like target serving. Set up cones or markers in different zones on the court and aim for them. This builds accuracy and consistency.

•Serve Progression: If you're struggling, don't be afraid to go back to basics. You can start with an underhand serve to build control, then progress to the overhand float serve, focusing on hitting the ball without spin so it floats unpredictably.

•Mental Focus: Stay calm and composed. Visualize your serve going over the net and landing where you want it to, right before you serve.

After: Reflection & Next Steps

The work doesn't stop when practice ends!•Reflect & Learn: After a session, think about what went well and what you can improve. If a serve went into the net, don't get down on yourself – reframe that mistake as a learning opportunity. Ask yourself, "What can I learn from that for next time?".

•Seek Feedback: If you have access, ask your coach for specific feedback on your serve. What do they see that you can adjust?

•Set New Goals:

Based on your reflection, set new SMART goals for your next practice or individual training session.

For the Future: Continuing to Level Up at Home