Ready Bodies = Confident Athletes

When athletes walk into tryouts, their bodies and minds should feel ready to take on the challenge. Volleyball tryouts are more than just a skills test—they’re a test of preparation, endurance, and mindset. And while coaches look at athletic ability, they also notice who shows up energized, focused, and prepared.

The good news? Much of that readiness happens before athletes even set foot in the gym. Sleep, fuel, hydration, and warm-up routines all set the stage for success. Here’s how athletes (with their parents’ help) can create game-day habits that support peak performance.

💤 1. Prioritize Sleep

Athletes may underestimate how powerful sleep is, but research shows that sleep directly impacts reaction time, focus, and energy levels. A body that hasn’t rested struggles to jump, sprint, and stay mentally sharp.

• Aim for 8–10 hours: Most teen athletes need more sleep than adults.

• Set a bedtime routine: Turn off electronics 30–60 minutes before bed to help the brain wind down.

• Think of it like “charging the battery”: No one would bring a dead phone to practice—don’t bring a tired body to tryouts!

👉 Pro tip for parents: Encourage quiet downtime the night before. A calm environment helps your athlete ease into sleep.

🍎 2. Fuel the Body Right

Think of food as fuel for performance. Skipping meals or eating the wrong foods can lead to sluggishness, stomach aches, or low energy right when players need their best effort.

• Balanced meals: Combine complex carbs (oatmeal, rice, whole wheat bread), protein (eggs, chicken, yogurt, peanut butter), and fruits/veggies.

• Hydration starts early: Athletes should sip water throughout the day—not just right before tryouts.

• Avoid “energy crashes”: Limit sugary snacks and sodas. The quick spike doesn’t last long and can actually cause fatigue during tryouts.

👉 Simple formula: Carbs for energy + protein for strength + water for endurance.

🤸 3. Warm Up & Stretch

A warm-up isn’t just about avoiding injuries—it helps players feel focused and confident. Coaches notice who takes their warm-up seriously.

• Arrive early: Give yourself extra time to stretch and mentally prepare.

• Dynamic stretches: Arm circles, high knees, lunges, and light jogging get blood flowing.

• Mental reset: Use warm-up time to shake off nerves, visualize success, and get “in the zone.”

👉 Parents can help by making sure their athlete isn’t rushed out the door. A stressed, late arrival can throw off the entire tryout experience.

💙 The Parent Role

Parents may not step on the court, but their role is huge. Your encouragement and behind-the-scenes support can make all the difference.

Here are three simple but impactful ways parents help athletes shine:

1. Protect their sleep: Create an early bedtime, quiet environment, and no late-night screen time.

2. Provide fuel: Have healthy options ready for meals and snacks so athletes aren’t scrambling at the last minute.

3. Encourage, don’t pressure: A calm, positive send-off helps athletes arrive confident instead of anxious.

Remember: tryouts are stressful enough—home should be the place that restores energy and confidence.

📋 This Week’s Readiness Checklist

✔️ Sleep well (8–10 hours)

✔️ Eat balanced meals with carbs + protein

✔️ Drink water throughout the day

✔️ Stretch and warm up before tryouts

✔️ Stay calm, positive, and confident

🌟 Big Picture: Building Habits That Last

The habits athletes build during tryout season—consistent sleep, smart nutrition, hydration, warm-up routines—are the same habits that carry them through the season. Coaches don’t just look at how well you pass, set, or hit. They notice effort, focus, and the professionalism you bring to preparation.

Parents, when you model healthy habits and help your athlete get ready, you’re doing more than preparing them for a single tryout—you’re setting them up for lifelong success on and off the court.

👉 Encourage your athlete this week: Sleep. Fuel. Stretch. Repeat. Their best tryout starts at home!