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SKB Combine Schedule NOVEMBER 9TH, 2013 SATURDAY

NOVEMBER 10TH, 2013 SUNDAY

8:30-9:00am- Check-In

9:00am- Check-In

9:15-Welcome Announcements

9:15-Welcome Announcements

9:30- SPORTS PERFORMANCE SPECIALIST, VERN GAMBETTA.

9:30- Team warm up

10:00- Dynamic Warm-up

10:00-11:00 • Fun Volleyball Games • Volleyball Contests

10:15- KRISTEN BATT WILL GIVE A QUICK INTRO TO: WHAT IS USA HIGH PERFORMACE?

11:00-2:00 Starts the Queen or King of the Beach Tournament

10:20- USA High Performance Drills

2:15: CLOSING OF CAMP (Q & A PANEL)

11:30-12:45- Skill Rotations •Passing/Ball Control • Attacking/Blocking • Serving

2:30: Please pick up your kids

12:45- NUTRITION AND DIETETICS SPEAKER, HEIDI MILLER

SKB Combine Details

(Athletes will eat their lunch during the nutrition talk. Bring your own lunch.) 1:20-3:00- Skill Rotations • Strategy & Defense • Attacking/Shooting & Peeling • Serving & Serve Receive • Wash Drills 3:15- PANEL ON INDOOR RECRUITING & SCHOLARSHIPS, WHITNEY ELAM 3:00-Camp is over (We may finish a few minutes before or after)

(Athletes can eat lunch during the tournament on their own schedule)

What to bring: WATER, SNACKS, LUNCH, SUNSCREEN What to wear: Comfortable clothing you would wear to gym class. Example: Spandex, bathing suit, T-shirt. Pay attention to the weather if it’s cold bring a sweat shirt and long pants to layer over suit. Camp Store: SpikeKey Beach T-Shirts, shorts, headbands and beach volleyballs will be available for purchase. We will accept cash, checks and credit cards. A two-dollar processing fee will be charged for using a cc. Event Site: Siesta Key Beach Address: 948 Beach Rd, Sarasota, FL 34242 Check In: 8:30am Megan Wallin Cell: 517-896-8232


SKB FEATURES JUNIOR BEACH VOLLEYBALL

STRONG HEALTHY BODY

Top Professional Athlete Varsity Coach at Riverview High School Director of Coastline Volleyball Club

Top Professional Beach Athlete University of Kentucky Full Scholarship Athlete Director of Coastline Volleyball Club Varsity Coach at Cardinal Mooney www.Coastlinevolleyball.com

Coach at Saint Stephens Coach at Venetian Bay VB Club Florida Tech Full Scholarship Athlete

Coach at Sarasota Middle Club Coach for Suncoast volleyball club

Heidi Miller

Whitney Erb Former Head Volleyball Coach at Union College, Barbourville, KY Speaking about indoor college recruiting University of Montevallo Scholarship Athlete

Beach Volleyball Player Coach at Jelly’s Volleyball Club

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Nutrition and Dietetics, Speaker Professional Beach Volleyball Athlete West Chester University of Pennsylvania Athlete

Tessa Lee

Sports Performance Specialist, Speaker www.gambetta.com

Daniel Earley

Kristen Batt

Vern Gambetta

THE TEAM

Andy Vitkus

Joe Rohr

Top Professional Beach Athlete Michigan State Full Scholarship Athlete Founder of SpikeKey Beach

• Your Expert in Training & Conditioning: Vern Gambetta • Eating Your Best • Doing Battle with the Sun

Hayley Tignor

Megan Wallin

• Young Athletic Stars • 2014 Junior Tournaments • Florida Beach/Indoor Volleyball Clubs • College Sand Programs • What is High Performance? • Beach Volleyball Drills

Beach Volleyball Player Volleyball Coach at Sea Breeze School Indiana State University Scholarship Athlete


( XX+#)( +RVWHGE\0HJDQ:DOOLQ SpikeKey Beach Combine, November 9-10, 2013: Recruiting Showcase and Tournament $%2877+(&20%,1(Our camp offers participants the chance to compete and showcase their best skills for attending coaches. In addition to recruiting exposure, they will be instructed by professional players. If your goal is to obtain a collegiate scholarship or improve your game, this event is for you.

SpikeKey Beach Crystal Classic, November 16-17, 2013: Professional Tournament and Junior Tournament $%2877+((9(17 Professionals and juniors compete for the championships in conjunction with the Siesta Key Crystal Classic Masters Sand Sculpting competition. Pros will battle to be crowned “King and Queen of Siesta Key Beach.” Juniors will compete in a “hands-on” tournament with coaching from the pros. Our event is about

competition and comradery - with meet-and-greets for fans and pros, photo opps, and socializing in the sand! 72851$0(17'(7$,/6 • Junior Hands-On Tournament: November 16 • King & Queen of the Beach, Professional Tournament: November 17

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NO MATTER WHAT YOUR SPORT... PLAY HERE!

Sarasota County is a destination filled with color, and our sports are no exception. Partake in soccer, lacrosse, rugby or polo on our vibrant green grasses. Surround yourself with vivid orange during Baltimore Orioles spring training or book your own ballgame in our major league facilities. Enjoy the brilliant blue waters of our championship swimming venues and new 2,000-meter, world-class rowing facility. Bask in the glow of our competitive white sand beach volleyball courts — or try your hand at fishing, tennis or golf. Our excellent weather keeps you playing all year long. Whatever the sport, you’re bound to find the perfect venue in Sarasota County. History of Success: 2013 F18 International Sailing Regatta 2013 USRowing Masters National Championships 2013 Pan-American Masters Swimming Championship 2012 – 2013 Rev3 Triathlon Florida 2000 – 2012 USA Ultimate Club Championships

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SarasotaSports.org LONGBOAT KEY

COUNTY SPORTS COMMISSION

| SARASOTA | LIDO KEY | SIESTA KEY | VENICE | CASEY KEY | MANASOTA KEY | ENGLEWOOD | NORTH PORT


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Junior Beach Volleyball Information

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JUNIOR BEACH VOLLEYBALL TOURS

Dig The Beach Tour (DTB) Website: www.DigtheBeach.com Director: Chris Colgan Please see website for full schedule • NOVEMBER 23-24, 2013 @ Fort Lauderdale “Turkey Ball” • MARCH 15-16, 2014 | Moneyshot Volleyball is back Fort Lauderdale • APRIl 6, 2014 @ Delray Beach ”Spring Swing” • MAY 18, 2014 @ Siesta Key “Siesta Key Open” • MAY 31 JUNE 1, 2014 @ Fort Myers “All in at the Holiday Inn” • JUNE 22 @ Fort Lauderdale • JUNE 29, 2014 @ Clearwater “Summer Slam” • JULY 13, 2014 @ Siesta Key “Gulf Open” • JULY 27, 2014 @ Fort Lauderdale “Fort Lauderdale Open” • AUGUST 3, 2014 TBD East Coast Beach Nationals and Dig the Beach Junior Championships • SEPTEMBER 7, 2014 TBD - Dig the Beach National Championships

East End Tour (EEVB) Website: www.eevb.net Director: Rich Heiles Please see website for full schedule • April 26-27th, 2014 @ Siesta Key Beach • Feb 22-13, 2014 @ Clearwater Beach • March 1-2, 2014 @ Singer Island

Sunshine State Outdoor Volleyball Association (SSOVA) Website: www.ssova.com Director: Sam Cibrone Please see website for full schedule • May 4th, 2014 @ Clearwater Beach • May 9-10th, 2014 @ Clearwater Beach • June 8th, 2014 @ Clearwater Beach • June 22nd, 2014 @ Clearwater Beach • July 27th, 2014 @ Clearwater Beach • August 3rd, 2014 @ Clearwater Beach • August 10th, 2014 @ Clearwater Beach

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Florida Beach Volleyball Tour (FBVT) Website: www.flbeachvolleyball.com Director: Gino Ferraro Please see website for full schedule

Extreme Volleyball Professionals (EVP Tour) Website: www.evptour.com Director: Ross Balling Please see website for full schedule

California Beach Volleyball Association (CBVA) Website: www.cbva.com Please see website for full schedule

Junior Beach Tour (USA Volleyball) Website: www.teamusa.org Please see website for full schedule • The USAV Junior Beach Tour had 28 events and four clinics in 2013 • The JBT will be in 19 states, 19 regions and have 22 hosts

SpikeKey Beach Website: www.SpikeKey.com Director: Megan Wallin Please see website for updates on SKB events, tournaments and clinics • SKB Combine @ Siesta Key Beach (Either Nov or Dec 2014) • SKB Crystal Classic @ Siesta Key Beach (Nov 2014)

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USA Volleyball Beach High Performance www.teamusa.org

The USA Volleyball Beach High Performance Program is the most prestigious junior beach volleyball program in the country and is recognized as one of the premier international pipeline development programs in the world. Entry into USAV Beach High Performance (BHP) programs is based upon selection at one of several USAV Beach High Performance Tryouts held in host regions March through June. Each tryout will include up to four hours of beach time where athletes strive to be selected for the USAV Junior Beach National Team (A1), USA High Performance Teams (A2), and USAV High Performance Camps (Junior A3 and A4).

Beach National Teams (A1) Training bi-weekly May-Aug

World University Games-FIVB Age Group World Championships USAV Beach HP Championships July-CA

Beach HP (A2) Camps July & December

USAV Beach HP Tryouts Ages 12-25 Mar-June

Beach High Performance Team (A2)

USAV Beach HP Championships July-CA

Regional Training Camps

Regional Beach HP Team (where offered)

Beach High Performance Camps (A3 & A4)

USAV Beach HP Championships July-CA

Beach HP (A3&A4) Camps July & December

The Facts About Beach High Performance (BHP) Tryouts for U.S. • Why Tryout: Athletes striving to participate in the various USA Beach Junior National Team and High Performance programs.  • Who can try out: Tryouts are open to U.S. citizens ages 12 to 25 who were born between 1988 and 2001. • Tryouts Held: March-June  • What to expect from tryouts: 3-4 hours on the sand. Timed sprints, agility exercises and evaluation of volleyball skills. SpikeKey Beach

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A1 - USAV Junior Beach National Teams This is the highest caliber program in the USAV Beach Pipeline. Athletes selected to the Junior Beach National Teams are highly competitive beach players with previous national or international experience. These athletes possess an elite level of skill and/or physicality, attributes necessary to advance at the international level, and have an ongoing commitment to improving as elite beach athletes. All teams will train in Southern California. Note: Select athletes from the Junior Beach National Team program compete in FIVB and NORCECA international competitions and the USAV Beach HP Championships and International Invitational. On the girls’ side, most of these athletes have received sand and/or indoor scholarship offers 2013 Age Definitions for National Teams Domestic Programs: These programs compete domestically only and are pay-to-play programs. • Future Select Beach National Team (Under 15) • Select Beach National Team ( Under 17) International Programs: These programs compete domestically and internationally and are supported by USA Volleyball and the U.S. Olympic Committee • Youth Beach National Team (Under-19) • Junior Beach National Team (Under-21) • Novice Beach National Team (Under-23) • University Beach National Team (Under-26*)

Summer Ross, foreground, and Sara Hughes, background, have both participated in USA Volleyball’s Beach High Performance Program.

FAQ 1. 2. 3.

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A2- USAV Beach High Performance Teams Just below the Junior Beach National Team, the athletes selected to the USAV Beach High Performance Teams (U15, U17, and U19) will attend the Beach High Performance Team Camp and Championships. Athletes selected to the BHP Team have demonstrated the ability to compete at a high level nationally. These athletes possess a high level of skill and/or physicality. All athletes who participate in summer High Performance Team Camp will also compete in the USAV Beach HP Championships. On the girls’ side, many of these athletes have received sand and/or indoor scholarships. 2013 USAV Beach HP Team Camp and Championship This is the biggest and most prestigious domestic event of the year. Girls Age Group: Future Select (U15), Select (U17) and Youth (U19) 2013 Dates: July 14-17 Camp only. July 18-21 Beach HP Championship. Number of athletes: Future Select: 24; Select: 24; Youth: 16. Location: U.S. Olympic Training Center in Chula Vista, Calif. and Hermosa Beach, Calif. (lodging at USC). Camp and Championship Tuition: (includes Beach High Performance Championship fee and uniform) • $1120 sleepover camp including night of BHP Championships (July 14-21, seven nights, three meals daily) • $790 overnight at Chula Vista (July 14-17, three nights, meals daily) • $500 day camp (lunch only during camp) These are the 2013 prices Boys Age Group: Future Select (U15), Select (U17) and Youth (U19) Dates: July 14-17 Camp only. July 18-21 Beach HP Championship. Number of Athletes: Future Select: 8; Select: 16; Youth 16. Location: Hermosa Beach, Calif. (lodging at USC) Camp and Championship Tuition: (includes Beach High Performance Championship fee and uniform) • $1120 sleepover camp including night of BHP Championships (July 14-21, 7 nights, 3 meals daily) • $790 overnight at USC (July 14-17, 3 nights, meals daily) • $500 day camp (lunch only during camp) These are the 2013 prices Name: Alex Hilton Resides: Sarasota, FL Age at Event: 12 • Selected for the A2 USAV Beach High Performance Teams • Selected to play in the USAV Beach HP Team Championship • Youngest Player at the camp and tournament

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Keeping up was challenging but I tried my hardest not to make any excuses. Being at the Olympic Training Center was an amazing experience! It felt so professional. There was never a time when I wasn’t nervous. The butterflies never went away. Being at the training center and training with the other athletes made me understand and feel how hard I need to work to achieve my goals as an athlete. -Alex Hilton

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FAQ Do you have to go with a partner? Are you paired with a partner at the camp? What is the youngest age that has been selected?

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A3 - USAV Beach Elite Development Camps Just below the High Performance Team, athletes selected to the Junior Beach Elite Development Camps will be invited to participate in a toplevel, camp-only experience. The A3 Elite Development athletes are those who show the potential to improve their game and physicality through rigorous training. The A3 program is a camp-only program, but all athletes are encouraged to compete on the USAV Junior Beach Tour and seek qualification to the Junior Beach Tour Championships. (Note that athletes invited to a BHP Elite Development Camp may also participate on a regional BHP team, barring any scheduling conflicts). Junior Beach Elite Development Camps Girls Age Group: Youth (U19) Dates: July 9-12 Number of athletes: 28 athletes: 16 overnight and 12 day campers. Location: U.S. Olympic Training Center in Chula Vista, Calif.  Camp Tuition:   • $520 overnight at Chula Vista (July 9-12, 3 nights, meals daily) • $320 day camp (lunch only during camp) These are the 2013 prices Boys Age Group: Future Select (U15), Select (U17) 2013 Dates: July 20-23 Number of athletes: 52 athletes: 40 overnight and 12 day campers.  Location: U.S. Olympic Training Center in Chula Vista, Calif. Camp Tuition: • $520 overnight at Chula Vista (July 20-23, 3 nights, meals daily) • $320 day camp (lunch only during camp) These are the 2013 prices Name: Tessa Bohn Resides: Venice, FL Age at Event: 12 • Selected for the A3 USAV Beach Elite Development Camp Location of Camp: US Olympic Training Center, Chula Vista, CA

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The camp was a once in a lifetime experience. It gives up and coming players a chance to train with the Olympic players and it world class facility. -Tessa Bohn

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Name: Jordan Naranjo Resides: Venice, FL Age at Event: 12 • Selected for the A3 USAV Beach Elite Development Camp Location of Camp: Atlanta, GA • Won Best of The Beach

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The A3 USAV beach elite development camp in Atlanta proved to be an exhilarating, fast-paced, education week of volleyball. -Jordan Naranjo

FAQ 1. Can you be 12,13,14 and still be selected to be on the future selects (U15) 2. 3. SpikeKey Beach

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A4 - USAV Beach Advanced Skills Camps Below the A3 program, athletes selected to the Advanced Skills Camps are those who are committed to improving their beach game, but do not yet have the experience or physicality that the Elite Development and High Performance athletes possess. The A4 program is a camponly program, but all athletes are encouraged to compete on the USAV Junior Beach Tour and seek qualification to the Junior Beach Tour Championships. (Note that athletes invited to a BHP Advanced Skills Camp may also participate on a regional BHP team, barring any scheduling conflicts). Advanced Skills Camps Age Group: Future Select (U15), Select (U17) and Youth (U19) 2013 Dates: July 30-Aug 2 Number of athletes: 44 athletes: 32 overnight and 12 day campers Location: U.S. Olympic Training Center in Chula Vista, CA Camp Tuition: • $520 overnight at Chula Vista (July 20-23, 3 nights, meals daily) • $320 day camp (lunch only during camp) These are the 2013 prices FAQ 1. 2. 3. Regional Beach HP Teams Many regions are starting their own beach high performance teams. These teams, which may be chosen from national tryouts hosted in the specific region, will be invited to participate in the USAV Beach High Performance Championships. Please contact your region directly to find out if it offers a Beach HP Team program.

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College Sand Volleyball Programs Florida State University Division 1 Head Sand Coach: Danalee Corso Assistant Coach: Brian Corso Website: www.seminoles.com Recruiting Questionare Beach Volleyball Camps Florida (Sarasota Athletes) currently on the team: Aurora Davis, & Annie Montgomery Florida International University Division 1 Head Sand Coach: Rita Buck-Crockett Website: www.fiusports.com Recruiting Questionare Florida Atlantic University Division 1 Head Sand Coach: Charlie Castillo Website: www.fiusports.com Recruiting Questionare Florida Gulf Coast Division 1 Head Sand Coach: Dave Nicholas Website:www.fgcuathletics.com Recruiting Questionare Jacksonville University Division 1 Head Sand Coach: Michelle Collier Website: www.judolphins.com Recruiting Questionare Beach Volleyball Camps Stetson University Division 1 Head Sand Coach: Tim Loesch Website: www.gohatters.com Recruiting Questionare Beach Volleyball Camps Florida (Sarasota/Venice Athletes) currently on the team: Danika Yoder University Of North Florida Division 1 Head Sand Coach: Samantha Dabbs Director of Sand Volleyball: Steve Loeswick Website: www.unfospreys.com Recruiting Questionare Beach Volleyball Camps College of Charleston Division 1 Head Sand Coach: Jason Kepner (Indoor and Sand Head Coach) Assistant Coach: Jake Elliot Website: www.cofcsports.com Recruiting Questionare Beach Volleyball Camps University of Alabama/Birmingham Division 1 Head Sand Coach: TBD Website: www.uabsports.com Recruiting Questionare Beach Volleyball Camps Tulane University Division 1 Head Sand Coach: Wayne Holly Website: www.tulanegreenwave.com Recruiting Questionare Beach Volleyball Camps

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Mercer University Division 1 Head Sand Coach: Damian Elder Website: mercerbears.com Recruiting Questionare Beach Volleyball Camps Georgia State University Division 1 Head Sand Coach: Beth Van Fleet Director of Volleyball: Tami Audia Website: www.mercerbears.com Recruiting Questionare Beach Volleyball Camps University of Louisiana at Monroe Division 1 Head Sand Coach: David Fischer Director of Volleyball: Tami Audia Florida (Sarasota/Venice Athletes) currently on the team: Danika Yoder Website: www.ulmwarhawks.com Recruiting Questionare Beach Volleyball Camps Arizona State Division 1 Head Sand Coach: Jason Watson (Indoor and Sand Head Coach) Sand Director: Jackie Scarduzio Website: www.thesundevils.com Recruiting Questionare: Did they qualify for NCAA: First season 2014

Stanford University Division 1 Head Sand Coach: John Dunning Website: www.gostanford.com State College of Florida What Division: NJCAA Head Sand Coach: Lonni Wilson (Indoor/Sand) Website: www.scfmanatees.com UCI- UC Irvine Division 1 Head Sand Coach: Paula Weishoff (Indoor) Website: www.uci.edu Recruiting Questionare Spring 2014 First season UCLA- UC Los Angeles Sand Program: Yes Division 1 Head Sand Coach: Stein Metzger Website: www.uclabruins.com Recruiting Questionare University of Alabama Division 1 Head Sand Coach: Kerry Messer Website:www.uabsports.com University of Arizona Division 1 Head Sand Coach: Steve Walker Website: www.arizona.edu

CSUB- Cal State Bakersfield Division 1 Head Sand Coach: Aaron Shepardson Website: www.gorunners.com Recruiting Questionare

University of Hawaii Head Sand Coach: Scott Wong Division 1 Website:www.hawaiiathletics.com Recruiting Questionare

GCU- Grand Canyon University Division 1 Head Sand Coach: Kris Naber (Indoor and Sand) Website: www.gculopes.com Recruiting Questionare

University of Nebraska Division 1 Head Sand Coach: John Cook Website: www.huskers.com

LBSU- Long Beach State University Division 1 Head Sand Coach: Matt Ulmer Volleyball Operations: Brian Gimmillaro Website: www.longbeachstate.com Did they qualify for NCAA: Yes LMU- Loyola Marymount University Division 1 Head Sand Coach: Tom Black Website: www.lmulions.com Recruiting Questionare Pepperdine University Division 1 Head Sand Coach: Nina Matthies Website: www.pepperdinesports.com Recruiting Questionare: Did they qualify for NCAA: yes

University of South Carolina Division 1 Head Sand Coach: Moritz Moritz Website: www.gamecocksonline.com Recruiting Questionare UOP- University of the Pacific Division 1 Head Sand Coach: Greg Gibbons Website: www.pacifictigers.com USC- University of Southern California Division 1 Head Sand Coach: Anna Collier Website: www.usctrojans.com Recruiting Questionare USF- University of San Francisco Division 1 Head Sand Coach: Eyal Zimet Website: www.usfdons.com Recruiting Questionare

Saint Mary’s College Head Sand Coach: Brent Crouch Website www.smcgaels.com Sand Director of Operarions: Owen Monroy Recruiting Questionare

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The New Name Behind the Game

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BEACH VOLLEYBALL CLUBS

Coastline Volleyball Coastline Volleyball provides Elite Level Instruction and training to our athletes offering the best opportunity to prepare for the next level. Website: www.coastlinevolleyball.com City: Sarasota/Bradenton Directors: Kristen Batt, Joe Rohr, Matt McElhiney Tryouts: See calendar for detailed times • Nov 2nd: 10s-14s • Nov 17th: 15s-18s

Suncoast Volleyball Club Suncoast Volleyball Club was founded by Club Director Jeff Horr established Suncoast Volleyball Club in 2005. The club was formed to provide a competitive travel club which specialized in training the younger athlete. Website: www.suncoastvolleyball.com City: Sarasota Director: Jeff Horr Tryouts: See calendar for detailed times • Nov 2nd: Ages 9-12, registration 10:30-11:00, Tryouts 1100-1:00 • Nov 2nd: Ages 13-14, registration 1:30-2:00, Tryouts 2:00-4:00 • Nov 17th:15’s -17’s tryouts

Venetian Bay Volleyball Club Venetian Bay Volleyball Club has been in existence since 1998. This will mark our 17th season. Venetian Bay Volleyball Club has been under the same management, producing a consistent level of high quality teams each year. Website: www.venetianbayvbc.com City: Venice Director: Brian Wheatly Tryouts: See calendar for detailed times • Nov 3rd: 14 & Under • Nov 17th: 15 & Up

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Boomtown Boomtown provides the most advanced volleyball program in the area, while making it the best possible experience for families. boomtown accomplishes this by combining professional volleyball training, performance training, and mental conditioning with unmatched passion for youth. Our goal is to transform your daughter into the complete volleyball player while positively creating lifelong relationships and memories. Website: http://boomtownvolleyball.com City: Sarasota Director: Chad Sutton Tryouts: See calendar for detailed times • November 2nd 8:00-10:00am @ SHS Ages 12-14 • November 17th 8:00-11:00am @ SHS Ages 15-18

SpikeKey Beach Website: www.SpikeKey.com & www.MeganWallin.com City: Sarasota/Bradenton Director: Megan Wallin • Specializes in individual and small group sessions • Clinics focus on skills, strategies, drills, hints and tips to becoming a better volleyball player • Read more information about: SKB Summer Camp, SKB Events, SKB Private Lessons & Sunday Fun Day @ Siesta Key Beach.

Jellys Volleyball Website: www.jellysvolleyball.com City: Venice Director: Kevin Krause Tryouts: See calendar for detailed times • October 19th Ages 10-14 • November 17th Ages 15-18

Optimum Volleyball Optimum Volleyball is comitted to creating an environment to enrich the overall experience of our athletes. We want to see results in three aspects: increasing the knowledge of the game, building character and overall improvement of volleyball skills. Website: www.optimumvolleyball.com City: St. Petersburg Directors: Michelle Piantadosi & Priscilla Lima Tryouts: See calendar for detailed times

BeVolley Academy At Bevolley Academy you have the chance to learn beach volleyball from the best. We have the top professional players in Florida and the USA training with us. Website: www.bevolleyacademy.com City: St. Petersburg Directors: Raquel Ferreira & Paula Roca

Manatee Area Volleyball Club • NOVEMBER 9th: Informational meeting/ volleyball clinic boys (9-14) and girls 9-18 Years • NOVEMBER 10th: volleyball skills clinic and registration for teams 4:00-6:00 PM at SCF • November 14-training at SCF for teams and leagues 6:30-8:30 • NOVEMBER 16TH-Last chance try out and registration for teams 6:30-8:30 at SCF Contact: Nancy Cothron (941)-915-3097 tcothron@tampabay.rr.com for information Nancy and Tony Cothron

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Junior Beach Volleyball Club Matthew McElhiney

Kristen Batt

Joe Rohr

Megan Wallin

A Junior Beach Volleyball Club serving Bradenton, Sarasota and Venice OPEN TO BOYS AND GIRLS- Ages 10- 17

LOCATIONS SOUTH LOCATIONS: • BRIDGE PARK • SIESTA KEY BEACH

NORTH LOCATIONS: • TOM BENNETT PARK • MANATEE BEACH

SOUTH SESSION DATES:

• Session 1: February 26th end March 19th (ONLY WEDNESDAY) • Session 2: March 24th ends April 14th (MONDAY & WEDNESDAY) • Session 3: Start April 21st ends May 14th (MONDAY & WEDNESDAY) • Session 4: Start May 19th ends June 12th (DAYS WILL VARY)

NORTH SESSION DATES • COMING SOON

TRAINING PACKAGES ANNUAL REGISTRATION FEE: $65 (Includes Splading Volleyball, Discount for ROX bathing suit top and covers permit costs)

1 PRACTICE A WEEK: $65 =4 Practices SOUTH: MONDAY’S & WEDNESDAY 5-6:30PM NORTH: COMING SOON 2 PRACTICE’S A WEEK: $120=8 Practices SOUTH: MONDAY’S & WEDNESDAY 5-6:30PM NORTH: COMING SOON

REGISTER:

• Boys Ages 10-18 • Girls Ages 10-18

HOW:

• www.SpikeKey.com (South) Look under Junior Tab • www.CoastlineVolleyball.com (North) Look at Beach Tab


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SpikeKey Beach Articles about Junior Beach Volleyball Athletes & College Athletes

SpikeKey Beach

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Annie Montgomery College: Florida State University Major: Sports Management Gradation Year: 2016 High School: Cardinal Mooney in Sarasota, Florida Age Started Playing Indoor Volleyball: 11 Age Started Playing Beach Volleyball: 16 SKB: Being a student-athlete at Florida State has to be rigorous. How do you manage all your responsibilities? AM: It’s tough at times because the term “student” has to come first. I have an academic advisor, who helps me balance being a student-athlete, and she is a lifesaver. Through her, I am able to set up tutoring appointments, mentoring appointments, and so much more. At Florida State, we are required to have a certain number of study hall hours, and these are a blessing in disguise. They help keep me on track and require me to work on my homework or get help from a tutor. In addition to helping me with school work, my advisor also helps plan my schedule each semester. My sand volleyball schedule requires that I have class after 8 am and be finished by 2 pm. My advisor helps me schedule my classes after weight training in the morning and before afternoon practice. She also helps keep me on track with my academics, and checks on me weekly to see how I am doing in my classes. Taking 15-plus credit hours while playing a sport is tough, but it’s nice having my advisor there to help and keep me accountable. SKB: Being an athlete at such a popular and famous school must be exciting. Can you share a moment from the past year when the reality sank in that you are a FSU athlete? AM: During halftime of one of the football games, my team was fortunate enough to be acknowledged on the football field. It was very cool and rewarding to stand on the football field in Dick Howser Stadium in front of tens of thousands of fans and students. SpikeKey Beach

SKB: As a walk-on attending school on an academic scholarship, you are somewhat of a rarity in college sports. What’s that like?     AM: That’s right. I am an invited walk-on. So, I am not on an athletic scholarship, but I did receive Bright Futures and other academic scholarships. The fact that I am a walk-on has not made me any different on the team. I am treated equally by everyone, and I am very thankful that I am able to be part of the team. Coach Corso does not look at anyone differently and treats us all the same. Playing time is determined by how well we perform in practice. It is very competitive, but we are all treated equally. SKB: Any advice you can give high school students about the beach volleyball recruiting process?  AM: If your dream is to play beach volleyball in college, never give up on it. You never know what can happen, and from my experience, I can say that everything falls into place when you least expect it. Being on the Florida State sand volleyball team was a blessing for me and something that happened very quickly. One day I emailed the FSU coach my highlight film and asked to meet with her within the next few days she was offering me a walk-on spot on the team. It was something that I never believed would happen to me. I am very grateful and thankful for my parents for never giving up on me and pushing me to send the emails that I was nervous about sending. Because one day your dream and goals may come true. Don’t be afraid to send those emails or go introduce yourself to the coach. Some things you have to work for, but in the end, they are worth it. SKB: In a sentence or two, share with us the best part of being a student-athlete. AM: Being a student-athlete is challenging, rewarding, and a blessing all in one. It’s something I wouldn’t trade or give up for anything. SpikeKey.com


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Captain, Florida State University sand volleyball team Major: Social Science | Gradation Year: 2013

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$GYLFHIRU&DWFKLQJ<RXU2ZQ%LJ%UHDN 4`HK]PJL[VHU`OPNOZJOVVSZ[\KLU[ ^OV^HU[Z[VWSH`ILHJO]VSSL`IHSSPU JVSSLNLPZ[VUL]LYZLSS`V\YZLSMZOVY[ VYNP]L\WVUZVTL[OPUNQ\Z[ILJH\ZL `V\[OPUR`V\JHUÂť[KVP[VYHYLUÂť[NVVK LUV\NO0UOPNOZJOVVS0OHKHM\UR`HYT Z^PUNHUKJV\SKUÂť[OP[]LY`^LSS4`JS\I ZLHZVUVMT`[ONYHKL`LHY0OHKH JVHJO^OV^VYRLK^P[OTLVUT`Z^PUN HUKHS[OV\NOP[[VVRH^OPSL[VNL[P[ Ă&#x201E;UHSS`Z[HY[LKJSPJRPUNHUKT`ZVWOVTVYL `LHYPUJVSSLNL0OHK[OLTVZ[RPSSZPU[OL UH[PVUMVY51*((:VKYLHTIPNHUK UL]LYNP]L\Wâ&#x20AC;&#x153;I can do all things through Christ who strengthens meâ&#x20AC;? -Phillippians 4:13 â&#x20AC;˘ 2011/2012 Accolades â&#x20AC;˘ AVCA 2012 Sand Volleyball All-American â&#x20AC;˘ 1st place at the University of Southern California tournament â&#x20AC;˘ 1st place at the Florida State tournament â&#x20AC;˘ 1st place at the Fiesta on Siesta tournament

â&#x20AC;˘ 2nd place at the Winter Haven tournament â&#x20AC;˘ 2nd place at the University of North Florida tournament â&#x20AC;˘ All tournament team at the University of North Florida tournament â&#x20AC;˘ Ranked #1 going into nationals â&#x20AC;˘ 5th place finish at nationals


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Beach Volleyball Drills

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Tired of Just Playing

%HDFK9ROOH\EDOO*DPHV" By Paige Davis Jensen

Check Out Some of the Pros’ Thoughts On Mixing-Up Your Beach Workouts and Staying in Shape during the Off-Season...

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hether you’re a weekend warrior, a weekday player, or a serious beach volleyball competitor, you can always find drills and workouts to improve your skills on the court. I love discovering new ways to increase cardiovascular endurance, training tips, and strategies to take my game to the next level. Sometimes, it’s just a matter of changing-up the repetition of playing regular beach volleyball games. Not all of us are lucky enough to live in a state that is sunny all year-round. So, many of you who love beach volleyball and love to compete are looking to stay in shape until the summer months when you can dig your toes into the sand and start playing again. For those of you that are fortunate to have access to a beach or sand courts year-round, drills and other game-like situations can help you to keep improving and maintain a fresh perspective on the beach game. You’re in luck. A few professionals from the South of the Border Volleyball Vacations, along with some input from legendary beach coach, Angela Rock, have agreed to share their favorite beach drills and workouts. All of these drills and exercises can be used to improve your game, stay in shape, or just give you a fresh alternative to playing beach volleyball matches. Drills To Improve Your Game GOAL: Utilize these fun, fast, and methodical drills to get to that next level. TIP: Many of these are designed for a beach court but can also be done on an indoor court. Follow beach rules. Warm-up Routine: It’s important that when you go to play or compete, before you step on the court, create a routine to get yourself mentally prepared each time. This routine should be personalized, and prepare you mentally and physically for competition.


Pull/Dig Combo

Drill Description

Focus: This drill focuses on two defensive parts of the game: pulling and digging.

1. Player A starts as if they are blocking line. 2. Player B tosses the ball to mimic a set, and then will hit the ball down the line at Player A. 3. Player A makes their “pull” move during the toss, and is in a stopped in a defensive-ready position when Player B hits the ball.

Equipment: Ideal: four balls Minimum: two balls Participants: Ideal: four athletes + coach observing Minimum: two athletes + coach assisting TIP: It’s beneficial to first do a few reps of the drill without a ball, then, have a partner put the ball in play for a series of four hits: hard hit first, short shot next, over your head 3rd, and finally a 4th ball anywhere on the court.

Triangle Setting Goal: This drill gives athletes a large number of setting repetitions. Keep the ball going continuously for 10-15 rounds and then rotate positions. Do the drill on both sides of the court to work on setting from both the left and the right. Do one round bump-setting and one round hand-setting. Equipment: Ideal: three balls Minimum: two balls Participants: Ideal: four athletes + coach observing Minimum: two athletes + coach assisting Drill Variations • Change the hit or toss location to ensure the setter gets practice setting different pass locations. • The coach/athlete can hit/toss the ball with different spins to challenge the passer and setter.

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Drill Description 1.You will need one passer, one hitter, one setter (or two setters alternating if you have a group of four). Keep the ball going continuously for a chosen number of repetitions. 2. Player A stands in right serve receive 3. Player B stand in left serve receive 4. Player C stands at the net and will toss/hit at the right side hitter 5. Player A passes to the middle and player B sets the ball back to Player C.

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Big Points GOAL: The goal is to focus on getting three small points in order to get a BIG point, whoever gets to five BIG points first, wins. Court set up: To start out you have the point-earning (PE) team and the point-stopping (PS) team. • The PS team’s goal is to keep the other team from scoring three consecutive points. • The PE team’s goal is to win three points in a row, but it must be done by siding-out for the first two points, and then winning the last point by serving and playing defense. • Only the PE team can win BIG points so the PS team wants to stop them and become the PE team to have a chance at earning a BIG point.

To Stay In Shape GOAL: The beach game requires a unique combination of physical and mental strength. These are best attained by emphasizing endurance and mental focus in practice. Tip: Interval training, whether on an elliptical, track, neighborhood street, bike, etc. is great cardio to stay in shape for the beach. It closely simulates the fast-twitch, stop-and-go flow of the beach game. Star Drill Can use with or without a med ball. Start in defensive position facing the net. You are going to make a defensive move to each sideline point forming the shape of a star. Always face the net and come back to center in a ready position.


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Articles written by Vern Gambetta

SpikeKey Beach

SpikeKey.com


THE

&+$03,21·6

CHOICE %\9HUQ*DPEHWWD

Expert in Training and Conditioning www.gambetta.com

Becoming the best is a process, a journey, and it’s not a quick linear path that gets you there. In my 44 years of coaching, I have seen many who had the opportunity to walk this path, but few actually make the choice. Yes, you read that correctly. The opportunity is there for many, but few will make the choice because it is a difficult path that requires moving out of their Comfort Zone. At each step of development there are clear-cut choices that must be made. Some of the choices are conscious, like doing something different in training. Other choices are subtle, almost unconscious, like pushing through a pain barrier or finishing a workout that seems too hard. You must be guided by clear SMART goals that help to guide you to your destination. SMART goals are:

S • Specific M • Measurable A • Attainable R • Realistic T • Timely

zone to the next, she will notice fewer and fewer peers and she progresses. The athletes in this zone are willing to risk and endure the discomfort. In fact, they are uncomfortable more than they are comfortable, but they win more than they lose. They will always go the extra mile. The pinnacle, the Peak Performance Zone, is where the champions live, train, and play. This is a special place. It is as far from the Comfort Zone as you could imagine. Athletes here are the best of the best, and they are comfortable with being uncomfortable because they know that’s what it takes to be the best. In fact, they are uncomfortable all the time, and they can even make others uncomfortable with their intensity and drive.

The goal is where you want to go, where you want to end up, the beacon of light that guides you. Most athletes start in the Comfort Zone and stay there. They are good at their sport and While it may not be a straight one, the path is clear. You must satisfied with where they are. They make easy choices, never do the work daily with ICE - Intensity, Concentration and going the extra mile. They do only what is expected, never Effort. You must win the workouts if you expect to win the more. Athletes in this zone take no risks—there are no competition and be a CHAMP. champions here. If you aspire to be a peak performer, then Concentration • Focus on the task at hand, do not let you will quickly have to move out of your Comfort Zone 3HDN anything distract you. to the Performance Zone or you will never achieve your 3HUIRUPDQFH Heart • Have a love and passion for what you do. =21( goals. Attitude • Go about the work with a smile and Athletes in the Performance Zone have a greater determination. +LJK commitment. They take some risks, and they Modesty • Be gracious in victory and defeat. 3HUIRUPDQFH will go the extra mile when necessary. They Practice • You must pay the price every day to =21( occasionally are uncomfortable. They usually be the best in competition. win as much as they lose. Sacrifice • No one ever said it would 3HUIRUPDQFH be easy. =21( From the Performance Zone, the next step is the High Performance Zone. Make the choice to be the best. Set As the athlete chooses to do what your goals and start acting on those is necessary to move up from one goals now. Be a CHAMP! SpikeKey Beach

&RPIRUW =21(

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Introduction to

3O\RPHWULF7UDLQLQJ Over the years, plyometric training has inspired confusion and debate. Much of the confusion stems from the name itself. The term “plyometric” first appeared in coaching literature in the late 1960s, but what is now known as “plyometric training” was incorporated in %\9HUQ*DPEHWWD training regimens many years Gambetta Sports prior. Generally speaking, Training Systems plyometrec training is www.gambetta.com comprised of jumping, hopping, and bounding activities, which are basic human movements. But it wasn’t until the middle of the 1900s that these movements were systematically applied to enhance athletic performance. Plyometric training is based on the naturally occurring physiological phenomenon of the “stretch-shortening” cycle of muscle action. Training this stretch-shortening cycle enhances the explosiveness of the subsequent movement. This stretch-shortening action is a muscle quality that is highly trainable and adaptable. Scientifically, it is more accurate and descriptive to call the training method and the physiological demands elastic/reactive training. This term is cumbersome, hence, the term “plyometrics” is more commonly used. Essentially we are training the elastic properties of the muscle to be more reactive to the ground. There are three primary goals of plyometric training: (1) to increase explosive power; (2) to better attenuate or absorb ground forces regardless of the event or sport; and (3) to learn to tolerate and use greater stretch loads, and in essence to increase muscle “stiffness.” This last point requires more explanation. The concept of “stiffness” is sometimes confusing because we tend to equate stiffness with a lack of flexibility, but for explosive movements and plyometric training, this

is not the case. Musculotendinous stiffness is the key to plyometric training. It is highly related to the body’s ability to store and reuse elastic energy from running and jumping. Essentially, a “stiff” muscle will develop a high degree of tension as it is stretched. This is very a very desirable quality when it comes to explosiveness. Conversely, a non-“stiff” muscle will collapse and absorb elastic energy. It does not react as actively to the ground, and therefore, will produce significantly less explosiveness and reactive force. A simple analogy is to compare a soft rubber playground ball and a golf ball. If both balls were dropped onto a hard concrete surface, the golf ball would react rapidly to the ground, and the playground ball would react slowly to the ground. In plyometic training, the goal is to achieve a golf balltype reaction in athletic movements.


A stiff muscle is able to produce greater amounts of reactive force in a short period of time.

acceptable level, the athlete is ready to start into a basic plyometric progression.

As briefly mentioned above, plyometric training consists of three very basic movements. Jumping, specifically two-foot landings, is the most fundamental. Hopping is a one-foot landing. A bounding is characterized by alternate leg takeoffs. The complexity in plyometric training comes from combining these movements and their derivatives.

Progression is essential to minimize injury and optimize training effectiveness. The key to progression is to master landing first. Foot position is the key to landing. The landing should be on a full foot (mid foot contact), not on the ball of the foot or a completely flat foot. A full-foot landing will set the foot in a position to absorb shock, and set up the utilization of the elasticity of the muscles. This teaches how to absorb shock and set up the readiness for the any subsequent take-offs on multiple repetition activities. After landing is mastered, the focus is shifted to the take-off, which is triple extensionâ&#x20AC;&#x201D;ankle, knee and hip.

Plyometric training is not a stand alone training method. It is highly compatible and significantly enhanced by strength training. It is also closely related to speed development. It is NOT a conditioning tool! To obtain optimal results from plyometric training, the focus should be on the intensity of the movements, as opposed to the number or quantity of contacts and repetitions. Nothing should ever compromise the intensity of the plyometric movements. Too much emphasis has been placed on the number of repetitions or contacts. Remember, plyometric training should not be used for conditioning. More is definitely not better. The prerequisites for plyometric training are coordination, balance, body control and awareness. Core control and core strength are also very important to maintain good posture during the plyometric movements. Once these prerequisites are at an

Plyometric training movements are also classified descriptively based on the projection of the center of gravity. The In-Place Response is characterized by vertical displacement of center of gravity. The Short Response is characterized by horizontal displacement of center of gravity and ten contacts or less. The Long Response is characterized by horizontal displacement of center of gravity with speed and more than ten contacts. To help develop an effective plyometric training program, the following Plyometric Demand Matrix was developed to govern progression. The progression variables can be manipulated moving down the column or across. The suggested range of sets, repetitions and or distance appears in each box.

Low Impact

Medium Impact

High Impact

Shock

In-Place Response

3-4 sets 10-20 reps

3 sets 10-12 reps

2-3 sets 8-10 reps

2 sets 10 reps

Short Response

3 sets 10-12 reps 10-20 meters

3 sets 10 reps 10-20 meters

2-3 sets 8-10 reps 10-20 meters

2 sets 10 reps

Long Response

3 sets 10-20 reps 20-40 meters

2-3 sets 10-15 reps 20-40 meters

2-3 sets 10-12 reps 20-40 meters

NA

(Adapted from Radcliffe, High Powered Plyometrics, p. 42)


Q&A

3O\RPHWULF7UDLQLQJ How often is optimum? Two to three times in a seven day period is acceptable, depending on the phase of the year and the sport. Low impact plyometric movements can be done daily as part of warm-up. How complex should the exercises be? Start with simple movements, and then add combinations and complexity. With respect to sequence and compatibility with other training components, plyometic training and strength training are very complementary. Plyometric training is also very compatible with speed development. Given this fundamental compatibility with other methods of high-demand training it is imperative to take into account the overall training stress on the athlete when combining plyometric training with the other training components. Where does plyometric training best fit in the training spectrum? Plyometric training must always be there! The number of contacts, the type of exercise and the complexity should change and adapt as the season progresses. Where in the workout is best? Generally early in the workout before there is any fatigue. With younger developing athletes, use plyometric training before strength training and before sprinting. As the athlete advances, then plyometric components can be blended with strength training, and even incorporated after strength training components in some circumstances. At what age is the appropriate to begin plyometric training? There is no physiological reason why the young developing athlete cannot do plyometric training. The intensity should be low and the drills and exercises should be play-like. Games like hopscotch and jump rope are very appropriate as training and as lead-up activities.

When problems occur in plyometric training, it is often caused by a lack of progression. In other words, too much was done too soon, or there was an inappropriate selection of exercises. Also, poor technique in the actual execution of the exercises can create excess stresses. Strength deficiencies either in the lower extremities or the core coupled with these two issues can be a major contributing factor to injuries. In summary, if properly applied, plyometric training can be a tremendous training tool. Use it progressively, and make sure it is always considered in context with all components of the training program.

Plyometric Training Step by Step Learn to land How you land determines how you take-off Use as many joint as possible to reduce force Learn to take-off Triple extension â&#x20AC;&#x201C; Use as many joints as possible to produce force Learn to use the ground Two foot landing >>> One foot landing>>> Alternate foot landings Get Vertical Project and displace up Get Horizontal Project and displace out


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Leigh Ann Swihart 517-937-6373 www.wrapandtighten.com


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SpikeKey Beach Articles about Nutrition

SpikeKey Beach

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;3*" At what point did nutrition and fitness become important to you? 2;" I decided to start playing competitive beach volleyball later in life

than most, at age 29. I knew going in that I needed to work harder in order to keep up with all the younger, upcoming players and to keep up with all the players who didn’t take a five-year hiatus from the sport. This meant taking my fitness and nutrition to the next level.

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;3*" What are the fundamental principals of your nutrition program? 2;" My diet is specific for my body. My support team and I have worked over time to find the quantity of carbohydrates, fats, and proteins that work best for me during season, as well as during the off-season. Your eating habits should change during the different phases of your training cycle. To design my optimal program, I had blood work done, along with metabolic testing, to see how my body responds to the demands of beach volleyball and to determine the proper adjustments in my nutrition and training programs. Personally, I am gluten intolerant, hypoglycemic, and tend toward hypothyroidism (a state in which the thyroid gland does not make enough thyroid hormone). Knowing these things allowed my team to make the necessary adjustments to come up with the combination of protein, carbohydrates, and fat that gives me the most energy, lean muscle mass, and endurance. Again, everyone is different and should have their own testing done in order to tailor their nutrition programs to their body type and their specific needs. ;3*"

If you could only do one exercise for the rest of your life, what would it be?

2;"

;3*"

Besides beach volleyball training, what approach did you take in your workouts and nutrition?

2;" During my first year on tour, I quickly realized that I needed help. So, I started researching and found the right people. Since 2008, my support team has included a nutrition/metabolic advisor and a chiropractor to help design my nutrition and my workout programs. More recently, I added a fitness coach/personal trainer to my support team in 2011. Even at my age, my physical performance has increased. All of the members of my support team work together to make sure my body is getting everything it needs to meet the demands of beach volleyball. As with any athlete, there are overuse issues that are addressed as part of my program, and the proper “rehab” activities are incorporated into my training to reduce the risk of injury. ;3*"

How have your workouts or nutrition program evolved throughout your career?

2;"

As each season progressed, my team could see improvements or deficiencies in my performance, and we would make adjustments as necessary. Different body types require different types of nutrition and training programs to maximize performance. Similarly, every athlete is different and responds differently to certain foods and training demands. So, you need to work with someone that can help you with your specific needs. But know this: food is fuel, and workouts will either enhance or detract from your performance. In other words, what you do and what you eat will directly impact your performance.

Overhead squats. This exercise incorporates the key elements of shoulder stability, core activation, and leg strength, for overall development of balance, stability, strength, and explosion.

;3*"

To what do you attribute your ability to stay injury-free?

2;"

A number of factors contribute to my ability to stay injury-free. At the end of my first year on tour, I had a number of nagging injuries. I started eating properly to help my body recover from the inside and started working out more efficiently to help with stabilization and overall health. Stabilization exercises incorporate the proper activation of certain smaller muscles. The other major contributing factor is following my nutrition program and monitoring the foods I consume to ensure that I am healthy at the cellular level.

;3*" 2;"

What is your favorite “cheat” food? Chocolate. I’m a girl. :)


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