Volleyball and Concussions - Neurocognitive Testing

There is a typical warm-up drill in volleyball for hitting. All the players get on one side of the net and the coach or setter tosses up an easy ball for a spike hit, then you chase the volleyball. When I was on my 17's club team, I swung at the ball, went under the net to chase it, and the next girl, Hannah, swung just a few seconds later and I got hit on the back of the head.

I was dizzy the rest of practice, and had a headache for days. Looking back, I think I had a concussion.


Nationwide Children's Hospital has information on concussions in sports. They state that in volleyball, 53.1% of those players with a possible concussion return to the game too soon. This compares with 38.2% for football, 44.9% for soccer and 55.6% for baseball.

The Neurocognitive (Concussion) Testing

Each year, more than 300,000 sports-related traumatic brain injuries occur in the United States. These brain injuries are also known as concussions. Concussions can happen to any athlete, male or female, in any sport. While such injuries may not always be preventable, physicians and athletic trainers are able to do more to recognize and treat concussions to make sure athletes are fully recovered before resuming play.

Returning to play too soon after a brain injury, or concussion, may lead to serious life-threatening complications. A computerized neurocognitive test is one tool, when accompanied by a thorough medical exam, that may assist a qualified physician with the return-to-play decision.

Baseline neurocognitive tests evaluate the healthy athlete’s decision making ability, reaction time, attention and memory. In the event of an injury, a re-test would give the physician additional information to safely return that athlete to competition.

Although a neurocognitive test will never replace a thorough clinical exam by an experienced clinician, it can be a valuable tool in safely returning an athlete to participation.

Why is this important?
The incidence of sports-related concussion is estimated at 300,000 per year. Recent studies estimate that the likelihood of an athlete that plays a contact sport sustaining a concussion may be as high as 19% per season.

A concussion is also referred to as a mild traumatic brain injury. The brain is the control center of the body and is responsible for the way an athlete feels and acts. When a brain injury, or concussion, occurs it can alter both the physical and emotional actions of the athlete.

The results of this test will be used as a baseline test. If the athlete receives a concussion he may be retested. The results of the two tests can be compared and used, in conjunction with a thorough physical exam, to help safely return the athlete to participation.

What is a neurocognitive test?
This tests the function of the brain and how it relates specific thought processes and behaviors. This is a computerized test that evaluates these thought processes.

Is this a new procedure?
Neurocognitive testing has been used in the evaluation of mild traumatic brain injury for many years but more recently with sports concussions. Used in college and professional sports for more than five years, this test is currently being used in the NFL, NHL, NBA, USA Olympic Team, The Ohio State University and several area high schools.

What will the test be like?
The test used by Nationwide Children’s Sports Medicine is a computerized test. The test will use a computerized deck of cards and the athlete’s responses to assess the athlete’s decision making ability, reaction time, attention and memory. The athlete will be allowed a practice session prior to the measured test so they are aware of the testing procedure. This test will be used as a baseline test for the healthy athlete. The entire test should take approximately 15 minutes.

When will I get the results of my child’s test?
The results will be compiled and remain on file at the Nationwide Children’s Sports Medicine and Orthopedic Center in Westerville. If your child receives or is suspecting of receiving a concussion, he/she can return for further evaluation and re-testing. We can then compare the scores to see if your child’s brain function has been damaged and to what extent.



Time Magazine has an article on concussions in high school sports.
Wednesday, Jan. 21, 2009
By Sean Gregory

Study: Kids Competing Too Soon After Concussions

Too many kids are returning to the playing field too soon after a concussion. How many? According to an alarming new study, from 2005 to 2008, 41% of concussed athletes in 100 high schools across the U.S. returned to play too soon, under guidelines set out by the American Academy of Neurology. The 11-year-old guidelines say, for example, that if an athlete's concussion symptoms, such as dizziness or nausea, last longer than 15 minutes, he should be benched until he's been symptom-free for a week. The most startling data point--uncovered by the same researchers who in 2007 brought to light the fact that girls have a higher incidence of concussion than boys--is that 16% of high school football players who lost consciousness during a concussion returned to the field the same day.

The consequences of going back early can be dire. Last September, Jaquan Waller, 16, suffered a concussion during football practice at J.H. Rose High School in Greenville, N.C. A certified athletic trainer educated in concussion management wasn't onsite, and the school's first responder who examined Waller cleared him to play in a game two days later. During that game, Waller was tackled. Moments later, he collapsed on the sidelines. He died the next day. A medical examiner determined Waller died from what is called second-impact syndrome, noting that "neither impact would have been sufficient to cause death in the absence of the other impact." (See pictures of eccentric college mascots.)

Research indicates that younger, less developed brains are at greater risk of second-impact syndrome, which is why the new concussion study from the Center for Injury Research and Policy at Nationwide Children's Hospital in Columbus, Ohio, is so troubling. Submitted to a scientific journal for peer review, the yet-to-be-published study examined 1,308 concussion incidents reported by athletic trainers and found that in girls' volleyball and boys' basketball and baseball, more than half of concussed players returned to play too soon.

"These levels are way too high," says Dawn Comstock, an Ohio State pediatrics professor and co-author of the new study. She cites several factors that are driving the numbers. Not enough high schools have certified trainers who know how to deal with concussions--just 42% do, according to the National Athletic Trainers' Association. In some instances, overcompetitive coaches, who are not required to be trained in concussion management, are pushing players back onto the field. And too often the players themselves aren't reporting head trauma, with team spirit giving them too much of a warrior mentality.

Why is playing sports with concussion symptoms so risky? During a concussion, arteries constrict, slowing blood flow to the brain. At the same time, calcium floods the energy-producing portions of brain cells. That calcium plays a mean defense, blocking oxygen- and glucose-rich blood from replenishing neurons' energy supply. Brain cells get sluggish, and a concussed athlete who can't focus or suffers from slower reaction times is left more susceptible to a slew of other injuries, including another concussion. A second blow to the head could lead to more arterial constriction and more calcium infusions. "Concussion produces an energy crisis in the brain," says David Hovda, director of the Brain Injury Research Center at UCLA's David Geffen School of Medicine. "A second concussion will cause such an energy demand that it will overwhelm the survival capability of the brain." (See the Year in Health, from A to Z.)

That's why caution should be the name of the game. Robert Cantu, a neurosurgeon and concussion expert, insists that even after a mild first-time concussion, athletes must be free of all symptoms for at least a week, both at rest and during exertion, before returning to the field. Cantu's mantra: "When in doubt, sit them out."

But coaches, parents and medical personnel should expect resistance from athletes and remain on the lookout for those trying to downplay or hide less visible symptoms like headaches. What if a college scout was at the game you sat out because you got your bell rung? "For these kids, their goals in life sometimes revolve around athletics," says Todd Lipe, Waller's coach at J.H. Rose High School, who has promised to be more vigilant in detecting and managing concussions. (The school district did not blame any individual for Waller's death, though the first responder who examined him was relieved of his duties.)

Waller's death helped prompt an athletic-safety task force in North Carolina to recommend that all public high schools in the state be required to employ a full-time certified athletic trainer by August 2011. Meanwhile, after a high school student in New Jersey died of a brain injury suffered while playing football in October, New Jersey Representative Bill Pascrell introduced legislation in late 2008 that would set aside federal funding for computerized preseason baseline and postinjury neurocognitive testing for student athletes. This is a tough time to be asking for money, he says, but "when you compare this to the other injuries and ailments that we've responded to, it's embarrassing we haven't done more about concussions."

Given that concussions can be difficult to spot, the trickiest aspect may be getting kids to bench themselves after they're thumped. "You don't want to miss out," says Ryan Williams, a senior at Cibola High School in Albuquerque, N.M., who suffered two concussions this season and one last season. "You want to help your brothers." Of course, you can't help them, or yourself, if you don't know when to stay out of the game.

Quicksets with Kenzie: VB Advice

Two men working as a team will produce more than three men working as individuals." –Charles McCormick

Each new season in volleyball presents a new set of problems to be conquered. Here are some problems some readers have sent in.

"I am a middle so I don't get to set much, so how do I improve my hands?" –Dallas, TX.

KA: Ask your coach if you can play some right side in practice once in a while. Playing right side will force you to set once in a while. However, if you want to improve a lot, play some two-man. This will force you to have to set because you'll be setting your partner a lot.

"I am so frustrated with my team… most of the girls are there because their parents made them or their friends are on the team. Only 2-3 girls really care about getting better. How do I get the other girls more serious?" –Seattle, WA

Well, really there is nothing you can to make them more serious. All you can do is worry about your game and work to get better as an individual and stick it out through the season. As long as you're improving, you should be satisfied.

"I have almost quit my team twice this year. Do you ever feel this way?" –Los Angeles, CA

I will admit that thoughts of quitting have crossed my mind on occasion, but even so, I stuck it out. Any situation you're going through will only make you stronger, and dealing with people is something that you'll carry with you beyond volleyball. Furthermore, quitting a team lets the rest of your team down, and even if it might not seem like it, they depend on you in one way or another.

"I work hard in practice and other girls slack off but still I am on the bench. What should I do?" –New York, NY

Know that you will go far with hard work, first off. I am surprised that your coach hasn't talked to you about this, as many coaches will explain why they are or are not playing a player. Thus, it is your job to talk to your coach and explain the situation to them. Even if you don't get to play, you should still keep working hard because your hard work will pay off in the long run.

"There is this one girl on my team.. She has a good serve and is a decent blocker, and can hit SUPER hard, but only when she's in a good mood. I need some advice for ways to fix these problems:
a) She's cocky.
b) She only has one swing. She can't tip or roll-shot.
c) She has really bad mood swings." –San Diego, CA

Well, you should know that only she can fix her problems. However, you can try to help her as even though she's a good player, she'll be a detriment to the team if she can't resolve her problems.

a) Go to the team captain and ask her to ask the girl to be more considerate of others. If that doesn't work, go to the coach. It might even take a team meeting to solve this.

b) Again, go to the coach. The coach won't want to play her if she only has one shot. As soon as the other teams figure this out, they'll dig her every time.

c) See "a." This needs to be resolves as early in the season as possible as a team is only as good as its worst (or moodiest) player.

And remember, hard work beats talent when talent fails to work hard.

Kenzie Aries

Quicksets With Kenzie: Conditioning

"Commit to be fit." --Author Unknown

Being in shape is imperative for any sport, especially volleyball. A game of quick, sharp turns and heroic leaps, volleyball is not for the weak at the higher levels. Here are some recommendations on staying in shape:

· Learn how to hit the floor and get up quickly. You never know if the ball is going to come back, and being able to pop up after falling is a great skill to have (especially in beach). Learn to roll or slide.

· Keep your core strong. Your abs assist with everything. Hitting, serving, setting, blocking—all require a strong core. You should be able to do about 8 minutes of abs without breaks.

· Stretch a lot. Being flexible directly correlates with speed and agility.

· Do balancing exercises. For example, hop down a basketball court on one leg, landing softly each time, and count how many times you lose your balance. Try to get the number down to as few as possible.

· Do short sprints. More so than long-distance, volleyball players need to be able to sprint very quickly over short distances. The most important thing to focus on is the take-off. You want to be able to go from stopped to all-out in the shortest amount of time possible.

· Stairs, stairs, stairs. Want to jump higher? Run up stairs. Jump on one leg up stairs. Do bear walks up stairs and backwards down stairs. Really, anything with stairs will help you increase your vertical.

· Look up exercises on the internet specific for your position. Setters and middle blockers should run speed ladders (though all positions should do some as well). Setters should also play mind games to keep them sharp. Liberos should sprint modified suicides, touching each line twice back and forth.

· And, do you want to get better? Play whenever, wherever you can. At the beach, open gyms, anywhere. The more you play, the better you'll get.

And remember, hard work beats talent when talent fails to work hard.

Kenzie Aries

Quicksets With Kenzie: Funny Moments

"Humor is mankind's greatest blessing." --Mark Twain

Over the years playing volleyball, I have seen quite a few things that are funny or just plain-out weird.

Six-Pack Yourself?? Once I was warming up my arms with a friend, and we were throwing the ball down on the ground with two hands. It was one of his first times playing, so he didn't exactly understand that throwing the ball in front of you was necessary. He threw the ball directly down and it came up and hit him in the face.

Six-Pack Yourself-- Again?? One of my hitters tipped the ball to the setter on the other side, who dug it up perfectly to the net. The left-handed opposite on the other side jumped to hit the ball but completely missed it and it hit her in the face. To her credit, it was late in the day and so she might have been tired… I hope.

Uh… what was that? In a recent tournament, my side was serving and all of the front line people had their hands up ready to block. One of the taller girls on my team, a middle, had her hand near the top of the tape. Our server served and the ball hit the middle's hand, rolled over the net, and we got an ace because the referee didn't see the ball hit the middle's hand. Moral of the story: keep your hands up, front row!

It's not hazing… This is a great trick to pull on freshmen when your coach isn't around. Have all of the freshmen line up along the net. Then tell them to race their hands up the net, weaving their arms in and out of the squares. After a few seconds, they will all be hopelessly tangled and you can pants all of them. But I didn't tell you that.

It's peanut butter-jelly time? When you're standing at the net with some other players, lean down and smell the net. Then remark that it smells faintly like peanut butter. With a little luck, the other players will lean down and when they do you can push the net at them and it will hit them in the face. I can't tell you how many times I've done this to underclassmen. But I didn't tell you that.

Low nets are super fun! At a party, there was a volleyball net set up but the net was sagging in the middle so it was extremely low. A lot of volleyball players were at the party so we decided to mess around a little bit. I set the 6'5 outside hitter from the boy's team a two (where the net was lowest). The other side had the boy's middle blocker, who obviously tried to block, but because the net was so low his whole face was over the net. My hitter hit the blocker in the face and then the ball bounced off his face into the neighbor's yard, onto the roof. The blocker had a volleyball imprint on his face for the rest of the night.

And remember, hard work beats talent when talent fails to work hard.

Kenzie Aries

Quicksets with Kenzie: Volleyball Vocab

"You've got to love what you do to really make things happen." --Philip Green

Understanding the game of volleyball is one of the hardest things one can do. Knowing the terms, though, helps people to comprehend the game. Here are some terms every volleyball player should know.

• Ace: A serve that results in a point, though there only be two touches on the other side to be a true ace.

• Assist: A player will set another player and consequently the hitter will get a kill. The assist goes to the setter.

• Attack Line: The ten-foot line.

• Back Row: The court area behind the attack line.

• Back Row Attack: An aggressive attack from behind the ten-foot line. The hitter can jump from behind the line and land in front of it, but cannot step on or over it before he or she jumps.

• Bump: A pass with your forearms.

• Cut Shot: An attack with a sharp angle trajectory. This is more commonly used on the beach.

• Dig: A defensive pass off a spike that results in a playable ball.

• Double Contact: The ball (usually off a setter's hands) comes off with spin on it. A ball with a clean contact will have no spin on it.

• Double Hit: A player contacts the ball twice in a row. However, this is legal indoor in one circumstance: if a blocker attempts to block a ball, he or she can then contact the ball again with two more contacts on their side of the court before the ball must be sent over. Beach volleyball does not permit this, and the blocker (off a touch) cannot play the ball a second time and the contact counts as the first contact.

• Down Ball: A ball sent over the net by an overhand swing without a jump.

• D.S.: Defensive specialist.

• Dump: The setter will send the ball over on the second contact.

• End-line: The service line.

• Float Serve: A type of serve that results in no spin on the ball.

• Foot Fault: Stepping on or over the service line before making contact with the ball in a serve.

• Free Ball: An easy ball coming over the net that usually results in a point for your team (hence the word "free").

• Front Row: The area in front of the ten-foot line.

• Joust: A simultaneous block by opposing players in which both try to force the ball to the other side of the net.

• Jump Float: A variation of the float serve and the jump serve.

• Jump serve: A type of serve in which the server tosses the ball into the air and then hits it with topspin, almost like a spike.

• Lift: Contacting the ball for too long.

• Over: Contacting the ball on the opponent's side of the net.

• Pancake: A dig with a flat hand on the floor, usually used as a last-ditch effort.

• Pepper: A drill involving two players hitting the ball back and forth in the pattern of pass, set, hit.

• Rally: A series of plays with the ball crossing the net.

• Roof: A block resulting in a point.

• Rotation: The order in which players must serve.

• Screening: One team blocks the passer's view of the server with their bodies.

• Seam: The area between two blockers or passers.

• Shag: To collect the balls and put them in a ball cart.

• Shank: A very bad pass usually resulting in a point for the other team.

• Side Out: The receiving team wins the point.

• Spike: An overhand attack.

• Sprawl: Performed after a dig when a normal dive and roll is not possible.

• Tip: A ball that is sent gently over the net by an attacker in an attempt to catch their opponents off-guard

• Tool: A ball that has been hit off the block and results in a point for the attacking team.

• Transition: In the middle of a play, when players tend to be mixed up running to their spots.

• Under: A fault in which a player goes under the net.

And who could forget some slang?

• Beast: A great player, male or female. ("Foluke Akinradewo is a beast hitter.")

• Butter: A perfect set. ("That set was butter!")

• Bagel: Beating an opponent where the opponent has 0 points. ("We bagelled that team in the fifth game 15-0!")

• Gator: A type of passing in which the passer makes puts their hands together like a gator's mouth. This term has been made popular by the hit spoof 'Danny Kinda.' ("Fear the gator!")

• Money: See 'butter.'

• Nectar: See 'butter.' This term has been made popular by the hit spoof 'Danny Kinda.' ("Feast on my nectar!")

• Nails: Great passing. ("Those passes were nails.")

• Six-pack: Hitting an opposing player in the face off a spike. Traditionally, the hitter would receive a six-pack of their favorite drink from the rest of the team for this feat. ("That dude got six-packed!")

• Up: Usually a great dig. ("Great up!")

• You're Easy: If a player gets a great dig, they might say "You're easy!" to the opposing hitter. However, be careful with this one as at a recent boys match at my high school, a DS said this to an opposing player, the player responded, and they both got yellow cards. ("You're easy!")

And remember, hard work beats talent when talent fails to work hard.

Kenzie Aries

Quicksets with Kenzie: Communicating after a dig

"Anyone serious about playing indoor, you should play outdoor." -- Sean Scott AVP player

Here's another set of tips from my beach volleyball coach Stu Waite.

On the beach, communication is key. There are only two people on the court so there is much more ground to cover as opposed to indoor competition.

Here are some ways to communicate to convert digs and ups into points.

If you're still standing after you pick up a dig, yell "Set me!" This way, your partner knows to set you to the net so that you can take a good approach rather than freeing the ball over and giving the other team an opportunity to score.

Yell "I'm up!" if you get a dig, have fallen down, but can get up and hit. Again, you want to take a swing as many times as possible instead of freeing the ball over.

Yell "Right here!" if you get a ball up but fall and cannot hit. Your partner should set the ball to you now. This way, you can look at the defense and place the ball. Some ask why the setter shouldn't just send it over. The answer is because:
-the setter will be out of position and her partner will still be on the ground
-the team has more time to recover during three contacts as opposed to two
-the digger will be able to see the defense better

Lastly, if you dig a ball, fall, and can't get up in time to get the ball over, yell "Over!" Really, though, this is a last-ditch method and should be rarely done.

A special shout-out to Justine Wong-Orantes, a phenomenal beach player. She and her partner Sara Hughes won the 12U National Beach Volleyball Title in 2007! Good luck to her for this season of beach volleyball. Justine also got her AA rating this year with Los Alamitos freshman superstar Jane Croson! Go girls!

Good luck in the upcoming beach season!!!

And remember, hard work beats talent when talent fails to work hard.

Kenzie Aries

Quicksets with Kenzie: Tips for Beach Volleyball

"People think we have coasted the last four years. We fought, we had a lot of battles. ... We've always had to battle." --Kerri Walsh, Olympic Gold Medalist

---

Summer is coming soon and with it warmer temperatures. Beach volleyball season is approaching.



The following is a list of tips suggested my beach volleyball coach Stu Waite.

Only put the ball over on two if: (a) there is no other choice, (b) your partner cannot get up in time to hit and tells you to put the ball over, (c) there is a big opening, or (d) the first pass is right on the net and you can hit. Don't sway while waiting for the serve. Get the sand off the ball during warm-up hitting. Play deep and think short. Verbally communicate all the time (i.e. "I've got middle," "nice set," "one more point and switch"). Get low on defense. Don't miss two serves in a row. Scout other teams and serve to the one who can't hit or can't pass. Check the wind. If you have a choice, take the wind in your face rather than the serve. Land on two feet after a hit.. Be sure all the players are ready before a serve. In a match, you get two one-minute time outs. Use them when you're five points behind or the other team is catching up. Check the court for rocks, glass, and shells before the game. Error long instead of short on serves. Use a variety of serves (i.e. sky ball, hard overhand, float, jump). Keep your passes and sets lower in windy conditions. Good luck in the upcoming beach season!!! And remember, hard work beats talent when talent fails to work hard. Kenzie Aries

Quicksets with Kenzie: Beach Volleyball Tips

"It takes a lot of hard work and dedication just like any pro sport. Especially for beach volleyball you don't have to be tall or as fast as other sports. You just have to have the skills." -- Misty May




Spring break is here and summer is fast approaching. Here are some tips on beach volleyball focused on defensive playing.

Blocking
−Frequently, the blocker will choose not to block and assume a defensive position or "pull" off the net.

−The blocker must always tell his or her defender what he or she is taking (blocking angle, blocking line, or blocking the ball).

−The rule of thumb for blocking is "jump late but quick."

−When not to block: your partner serves a player with not a very strong offensive game, the passer makes a bad pass, or the set is off the net.


Digging
−The best blockers on the beach get beat 75-80% of the time, so be ready to pass a ball.

- Play deep and think short. You can't get a ball that goes over your head but you can dive forward to get a short ball up.

-If the blocker is taking line, start in the line and then move into the angle to fool the hitter. Vice versa for a blocker taking angle.

Playing in the Wind
-If given the opportunity, take the side with the wind blowing into your face. Your serves will move more in the wind and your opponents' serves have a better chance of going long.

−Keep the sets low so that the wind won't move them too far.

−Hitters should be able to swing away with the wind in your face as the wind will help to make the ball drop.

-With the wind at your back, short shots will tend to be even shorter, so be ready to dive.

And remember, hard work beats talent when talent fails to work hard.

Kenzie Aries

Quicksets with Kenzie: FAQs

"One who asks a question is a fool for five minutes; one who does not ask a question remains a fool forever." --Chinese proverb

I've gotten asked quite a few questions over the years. Here are some FAQs, with my answers. I don't claim to be 100% correct on any of these, by any means, so leave room for interpretation.

1. "When do you use a one-handed set?"
Personally, I only use a one-handed set when the ball is going to be an overpass. Typically, I'll set the middle because referees will often call you on a lift, so a quick flick to the middle is better than trying to shove the four. It's best to avoid this set if at all possible because of the lift call (though I have been called on a double-contact when I used a one-handed set).

2. "What are volleyball stereotypes?"
There are quite a few of these. For example: middles are tall and skinny, liberos are short, setters are quick, outsides jump high. I've also heard that men don't run slides. Come to think of it, I've never seen a guy run a slide.

3. "How do you pronounce 'libero'?"
I've heard "lee-barrow" and "lee-burr-oh." I think it's just one of those "you say tomato, I say tomato" things. Really, it doesn't matter as long as they can pass.

4. "If a player is receiving a serve, standing off the net, can he jump and hit the ball back over the net two-handed (because it looks like a block, but it's off the net). Is that legal?"
No player at any time can "block" a serve. However, setting the ball back over on the first contact is legal. Attacking the ball off a serve within an arm's length of the net is also illegal.

5. "Do you respect your opponents?"
Of course. Respect is a big issue in any sport. This is not to say that I am not competitive and will not argue against them, because I will to the death if it means my team will get a point. However, I always respect all opponents, because I would want the same from them.

6. "Is volleyball more competitive now with rally point scoring (RPS)?"
Because I didn't play during sideout scoring, I can't really say. I know, though, that with RPS there is more emphasis on every point. There is more competition nowadays because more people are playing as the sport's popularity continues to increase.

7. "I have been playing volleyball for 4 years, but just recently I noticed that people wear ankle braces and I was wondering why (I mean, obviously for ankle support, but why in volleyball?) and do they actually help?"
I wear ankle braces (Active Ankles) because I have weak ligaments and they are my ligaments, to an extent. Many wear ankle braces because they have sustained an injury at some point in time, or in hopes of preventing an injury. I recommend them highly.


And just for kicks, check out Leonel Marshall, and outside hitter for the Cuban national team. He has a 50" vertical.
Leonel Marshall

And remember, hard work beats talent when talent fails to work hard.

Kenzie Aries

Quicksets with Kenzie: The Lighter side of VB

"A person without a sense of humor is like a wagon without springs. It's jolted by every pebble on the road." --Henry Ward Beecher



Sometimes one just has to take a step back from all of the
seriousness of volleyball and relax. Here are some funny videos pertaining to volleyball.

This is why paying attention when on defense is a good idea. Here are some facials (aka six packs) that are pretty funny.

Six Pack 1

Six Pack 2

Six Pack 3

Here is a guy who is completely joking, but so absolutely hilarious.

What not to do when playing volleyball, folks.

Danny Kinda

Here is his "recruiting" video.

Danny Kinda Recruiting Video

He is with the US National Team here. Some plays are so horribly bad they're hilarious.

Danny Kinda and Team USA

Danny Kinda

Sorry to butt into your blog Kenz but you missed the you-tube of all you-tube videos….
TWO words JASON RING and two more words 45 plus inch vertical................... JASON RING

Some injuries that will make you cringe.

Ouch 1

Ouch 2

And remember, hard work beats talent when talent fails to work hard.

Kenzie Aries

Quicksets with Kenzie: Training Misconceptions

"It's all to do with the training: you can do a lot if you're properly trained." --Elizabeth II

There are many misconceptions about volleyball training. The following comes from John Boehle, at CATZ professional training program.

Training Misconceptions for Volleyball Players

False: Girls should not lift weights.
Playing competitive volleyball at the club or high school level requires equal attention to both skill development and athletic development. You are asking your body to perform at a high level so you need to be physically prepared.

False: If I lift weights I will look like a boy.
Girls fear that they will gain weight, start looking like a gladiator, or hurt themselves. Nothing could be further from the truth. In fact, increasing your strength is the key to preventing many common volleyball injuries. Your ability to generate power, change direction and recover has a direct effect on your volleyball performance.

False: I will get in shape just from practice and scrimmages.
True, you will increase your conditioning, but most coaches don't practice for 5 game matches or focus on exercises designed to prevent injury. Coaches are good at skill development, strategy and mechanics. Strength training will prepare your body to perform at higher levels and acquire more advanced skills.

False: More practice is better.
Players that are practicing 3 days a week and playing matches on the weekends need to make sure they are getting adequate recovery time. Give yourself at least 1 day off a week where you do no physical activity. This will ensure that your body will remain strong enough to last the entire season.

False: I need to add 5 inches to my vertical jump.
To be a complete volleyball player you need to do much more than jump. You need to get to a driven ball, make a good pass, set up for an approach and finally… jump to hit the ball. Focusing on exercises that increase speed, power and strength will add inches to your vertical as well as maximizing on-court performance.

For volleyball specific programs talk to your coach or visit www.catzsports.com . CATZ is the strength and conditioning provider to the Men's US National Team as well as AVP Pros Misty May, April Ross, Jen Boss and Whitney Pavlik.

And remember, hard work beats talent when talent fails to work hard.

Kenzie Aries

Quicksets with Kenzie: Ways to Improve

"Nothing in this world can take the place of persistence."
--Calvin Coolidge


So you didn't make a club team. Well, all isn't lost. And even if you
did make a team, here are some tips to help you improve your game
when you're off the court.

1) Set a volleyball against a wall, always aiming at the same spot on the wall. Focus on the follow-though and try to set consistently at many different spots (high, low, left, right, etc.) to improve ball control. The same goes for passing.

2) Set a ball in the air over and over at the same height. This improves ball control. To work on wrist strength, see my article on using a weighted ball while you watch your favorite show.
Quicksets with Kenzie: A sand filled volleyball

3) Watch game film, anywhere you can. Watch your games, beach volleyball, college, and Olympics volleyball on TV. Record the games so you can watch good plays in slow motion while focusing on your position.

4) Find small pockets of time to simply bump. I used to carpool with another family. The other family drove mornings, so I would bump a volleyball for 15 minutes every morning with my dad while waiting for a ride.

5) Visualize. Ask any great player or great coach; they'll tell you to visualize. Check out a mental imagery article with Kerri Walsh...Mental Imagery

6) Buy volleyball training DVDs and watch those. Be sure you have a volleyball handy and a bit of room to practice the new techniques.

7) Check out volleyball devices and tools to help with training. There are some devices you can buy, for example, an elastic cord to that you attach to a volleyball, and you hit the ball without having to chase it. This mostly works on your snap.

Here are just some suggestions, but if you do these in the off-season, you'll become a much better player, even if you aren't playing on a club team.

And remember, hard work beats talent when talent fails to work hard.

Kenzie Aries

Quicksets with Kenzie: Advice from Coaches

"It's the little details that are vital. Little things make big things happen." --John Wooden.

Throughout the years, I've had many coaches, each of which has their own philosophy. Some were good, some were bad, but I've learned at least one thing from all of them.



Ten things I've learned, in no particular order:

1. Hustle all the time. Hustle is something that coaches love to see, no matter if it's something as simple as running to get a drink or sprawling out to get a ball on match point.

2. John Wooden's Pyramid of Success. I know I've mentioned this in my previous blogs, but it is important enough to stress again. Having natural skill doesn't make someone a great player. A great player must have all components (enthusiasm, intentness, etc.).

3. Never give up on a ball until you hear a whistle. Referees aren't perfect (I know many of you can attest to that), so never stop playing until you hear the whistle.

4. Be versatile. Although my primary position is a setter, I've also been an outside hitter, a middle blocker, a back-row specialist, and opposite. If you aren't getting the playing time you think you deserve, then try a different position.

5. Do a good job when it's your turn to referee. When most girls have to do book, flip, lines, or whatever else, they do a bad job. Then, when they get in their game, they complain that their line judges are not paying attention. In short, do the job as well as you would want your own team to have during your match. Another perk of doing a good job is that the referee respects you and your calls, and most of the time will be a little more lenient on you during your game (in my personal experience).

6. Don't talk big. Don't make yourself out to be a lion when you're actually an ant. Be honest about your skills, because they're out for the whole crowd to see during a game.

7. It isn't bragging if it's the truth. Don't be shy about telling college coaches about your achievements.

8. Don't back talk to your coach. It's the highway to getting yourself a permanent seat on the bench. Even if you don't agree, simply nod your head and say, "Okay."

9. Don't bring your boyfriend/girlfriend to tournaments. I am not saying that they can't come and watch, but they should never be above your team between matches. On tournament day, you need as few distractions as possible.

10. Do the work. If your coach tells you to do twenty push-ups, do it. Most players will do as few as half of what the coach asks. If you want to be a good player, you'll do twenty. If you want to be a great player, you'll do twenty-five.

And remember, hard work beats talent when talent fails to work hard.

Kenzie Aries

Quicksets with Kenzie: Being a Leader

"A leader is one who knows the way, goes the way, and shows the way." --John Maxwell.

Some people think being a leader is easy. They think all it involves is telling people what to do and when to do it. The fact of the matter is that being a leader isn't a fun job, especially on the volleyball court.

I stepped out onto the court as the starting varsity setter my sophomore year in high school. I had other leaders around me, some I could learn from, and some I could learn what not to do. Even with this year of experience, I cannot say that I was fully prepared to lead when my junior year rolled around.

Looking at a leader from the outside, either as a follower or as a parent, is nothing close to what it is actually to have the full experience. The weight of every single game rests on your shoulders, and especially so if you're the setter. (The general rule of thumb is that if a game is lost, it's the setter's fault. If it's won, it's the hitter's actions.) Thus, being a setter in a leadership position puts a huge target on one's back for criticisms from not only teammates but also parents.

To the parents, I say only that you should not get involved unless the case involves physical abuse. Beyond that, your child has decided to become a follower in that they have done what the leader has asked of them. There is nothing you should do to interfere with the leader or their methods. A leader's job is hard enough as it is without meddling parents who, most of the time, don't know the complete situation. There are always two halves to the truth: one person's side of the story, and the other side of the story.

To the followers on the court, try your best not to criticize the leader openly in public. This will usually result in some sort of mutiny, which can only bring the team down in the long run. Also, your job is to be a follower and to do what is asked of you, even if you don't agree with it. If you are so inclined, you can do the following things listed below in order to become the leader, and then to have things done your way. A lot of times, there are numerous leaders on a court. Also, being caught in between a follower and a leader is a detriment as well.

The Leader's Job:
• be respectful
• be firm
• tell people when they aren't doing well as well as when they are
• deal with the officials
• keep the team calm when necessary; fire the team up when necessary
• deal with any problems between teammates in a quick manner
• be the one to do the unwanted jobs (shagging balls, cleaning up water bottles, etc.)
• be loud on the court
• know everyone's rotation at all times
• to talk with the coach when problems arise
• be honest and direct
• be focused, serious, and intense

Types of Leaders:
• physical leaders: those who lead by example
• emotional leaders: those who can pump a team up and be supportive teammate
• informal leaders: those who are dependable players; confident, steady, consistent players
• reluctant leaders: those who lead because they have to

And remember, hard work beats talent when talent fails to work hard.

Kenzie Aries

Quicksets with Kenzie: Deciding on college

"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." --H. L. Hunt

Deciding on a college can be very difficult - it was for me.

Some high school players are so good that they can go to any college they desire. Others (most) are just thankful to get an inquiry from a volleyball school.

Some players have the goal to get to the best and highest ranked athletic program they can, while others try and leverage their athletic talents into the best academic school possible.

Here is how my decision-making process went...

Ever since I was very young, during grade school, my parents always told me that I can do whatever I want in life, be an artist, a businesswoman, a surfer or whatever, after I complete graduate school. I was told that so much, and the rationale behind it, so often that it makes sense and that is what I am going to do.

I was good enough to be named all-league and all CIF Division ||| in San Diego County as a junior. Then as a senior I was all-league and all CIF Division ||| again, plus I made two first team all CIF all San Diego County teams as well. I attracted about 50-60 inquiries from the end of my junior year until now.

There were contacts from Division I, II and III as well as from NAIA volleyball programs. While I would consider a bigger "state" school, I really thought I would feel more comfortable at a smaller school with less than 5,000 students. I just wanted to have that intimate setting for my college experience.

I had quite a few small college coaches from the East Coast and Midwest that saw my online volleyball videos on my http://www.Kenzilla.com site. Some wrote and told me, solely based on the video, that they would a) offer me a scholarship and/or b) that I would start immediately as their setter. It was all very flattering, but, for me, it was just too far away from home, and I knew that I wouldn't be able to deal with the cold weather. (I know that is a bit wimpy, but winters here are 60 degrees and summers are 70 degrees.)

Growing up in a beach community of North San Diego County is hard to beat. I confirmed that when I played at the JO tournaments in Atlanta in the summer and then again when I was on the Southern California Volleyball Association's High Performance team playing a week in Florida last summer. I also visited my grandparents near Seattle,
plus other family vacations. I know it is not very weather tolerant to say that I wanted to stay and play in Southern California - but I did.

I wasn't good enough for a USC, UCLA or a Pepperdine school, so I focused on the many high quality academic DIII schools in SoCal. These schools also required SAT scores in the 2000+ range, so not only did you have to be a good enough player to be considered, but you had to pass through the admissions office as well. Definitely an added degree of difficulty.

I ended up choosing Pomona-Pitzer. Essentially there are five colleges on one campus (Claremont, Scripps, Harvey Mudd, Pomona and Pitzer) so it had a number of positive factors for me. I had visited the Pomona-Pitzer school and was impressed with the small classes of the 10-15 students, no teaching assistants, the facilities and the fact it was just 70 miles from my home in San Diego. I applied for
early decision and was accepted in December. I have had several club coaches say that I should have gone DI and left California to do so, but, for me, I just wasn't ready.

I know that for graduate school I will go a different part of the country for that experience, so I can always explore those options later.

Go somewhere where you'll be happy. Volleyball is only one season, and you need to make sure you'll be happy with where you decide to go.

And remember, hard work beats talent when talent fails to work hard.

Quicksets with Kenzie: Team Building

"Talent wins games, but teamwork and intelligence wins championships." --Michael Jordan

Teamwork comes from having a cohesive team, and in any team sport, getting along with those on your team is essential. On my club team yesterday, we had an entire practice dedicated to team-building.

The first activity involved the team sitting around in a circle. There was a small bowl of M&M's in the center, and everyone took as many as they thought they "needed." When each teammate had their candies in hand, for as many M&M's they had, they said something about themselves not related to the sport.

For example, one of my teammates said that she loved butterflies and that her room was coated with posters and paintings of them. Another teammate said that she and her grandmother were born exactly 50 years apart.

The second activity involved each member getting a blank paper volleyball. In the middle panel, you write your name. On the top panel, you write what you as an individual can bring to the team. On the bottom panel, you write what your role on the team will be.

For example, on the top of my ball, I wrote loyalty and integrity, because I will be loyal to my team and I will hold to my word. On the bottom panel, I wrote down intensity, because I am always in the game and I play to win. Once everyone had written down everything, everyone presented their ball to the team and then taped it onto a poster with the team name on it.

The third activity was writing down some key things that made a good team on the poster. Our team had determination, pride, and passion.

Lastly, on the back of the poster, the teams wrote down some things that would absolutely not be tolerated. Our team had tardiness, disrespect, and cliques.

The poster then serves as a metaphor for success. In order to have a successful season, any given team must do all that there is on the front and let the things on the back stay out of the way.

I'm not saying that without teamwork you won't win games. Many decent teams have very little teamwork. But the great teams have everything from talent to teamwork.

And remember, hard work beats talent when talent fails to work hard.

Kenzie Aries

Quicksets with Kenzie: Peppler on recruiting

"My advice to anyone is to let your life live you. You don't have to rule yourself with an iron hand, because if you let it, the divine plan of your life will direct you. Anything is possible if you can think it clearly and hold it passionately.

Anything unrealized is not important; what is important is the quality of each step that you take along the way. Everything you do is important, even if it doesn't seem so at the time. If you apply your full attention, everything will always be just as it should be." --Mary Jo Peppler

For any of you who don't know, Mary Jo Peppler is the original Misty May of volleyball. She is a four-time USVBA National Open Tournament Most Valuable Player. She won a gold medal on the 1967 U.S. Pan American Team, and was also named to All Tournament Team. At the 1970 World Championships, she was named the tournament's most outstanding player. The list goes on and on.

So what does Peppler have to say about college recruiting?

1. Be sure you are registered with www.ncaaclearinghouse.net http://www.ncaaclearinghouse.net/

2. Contact a minimum of 100 colleges, preferably around 200-300. Contact a couple each day, or set aside one day a week. Tell them that you are interested in their school. Tell them where you go to high school and where you play club.

Let them know your academic goals, and give them a current GPA, as well as ACT or SAT scores (or, if you haven't taken them, let them know when you will have them). Send them your SCVA schedule or reference it at http://www.scva.org . Let them know what qualifiers your team will attend.

3. Respond to any colleges promptly. Unless they already have you on your radar, they will probably give you a generic response and ask you to fill out some forms so that they have information on you and have a way to contact you. Respond to them even if you don't think you are interested, because you truly never know.

4. Be sure your responses are organized in a file or notebook and sort them in some type of order of preference. You probably don't know your exact preferences, so keep your options open. You should be sorting your schools on a regular basis, because your priorities will keep changing. Re-evaluate your schools and re-contact the ones you even have mild interest in.

5. Take time to make 'Unofficial Visits' to schools you might be interested in. Look in this area for schools you may not have considered or in any area that you travel. An 'unofficial visit' is a visit that you arrange with a college volleyball coach in which you pay all the expenses.

Don't just visit a school without contacting the school. If the volleyball program is on break, often the school will be able to arrange for someone to host you and show you around the school, point out its merits and answer questions for you. Call the coach at a school and tell them that you are interested in their school and would like to make an 'unofficial visit' on a certain date. Ask them if they would be available to host you.

When you arrange a day to visit, the volleyball staff will give you a tour, tell you about their program, possibly introduce you to their team (if they are in season or practicing) and arrange for a meeting with an academic counselor.

Each visit is different because each college experience is different. Visiting is the best way to sort through what criteria will be important to you as you narrow down the options and get closer to making a decision. Visit Division I, II, III and NAIA schools so you can see what the differences are and which you would prefer.

Note: You will be allowed up to 5 'Official Visits' during your Senior year. An 'Official Visit' is a visit that a college coach offers to you and the college pays all your expenses. Official Visits last 48 hours. Official Visits are usually offered to players who are on the verge of being or who have been offered a scholarship.

To anyone wanting to play in college, I highly recommend following Peppler's suggestions. It seems like a lot of work, but it will pay off for the whole of your college career.

And remember, hard work beats talent when talent fails to work hard.


Kenzie Aries

Quicksets with Kenzie: You Know You Play...

"You know you play volleyball when..." --Any volleyball player.

This is a compilation of various sources regarding when you know you play volleyball.

YOU KNOW YOU PLAY VOLLEYBALL WHEN…
1. You think everyone should have to wear spandex.
2. When someone says "shag" the first thing you think of is volleyball.
3. When you're taller than most of your class. Or when you're not, and people wonder how you play volleyball when you're not 6'11.
4. When the words "outside," "middle," and "right/weak side" mean the world to you.
5. When you realize your thighs no longer fit in your jeans.
6. You could probably beat anyone in wall sits.
7. When a ball is hurled at your face, you set, pass, or hit it. Or you flail your arms spastically.
8. You know what a libero is/does.
9. You have more than one pair of knee pads.
10. You get angry when someone says volleyball isn't a hard sport.
11. You own at least one shirt that has the word "volleyball," "hit," or a drawing of a volleyball on it.
12. You know how to tape yourself.
13. You know why ankle braces are a necessity.
14. You have injuries on your knees, elbows, ankles, neck, shoulders, back, head, etc.
15. You've perfected drawing a volleyball.
16. You've tried setting into a basketball hoop. And it's much easier than actually shooting a ball into a basketball hoop.
17. You know a pancake is more than just something to eat.
18. You think TV should show more volleyball than any other sport.
19. You've been asked why volleyball players wear spandex.
20. You know your vertical, and always hope somehow it gets higher.
21. You've had at least one ball hit you in the face.
22. You've been to volleyball camp. Many times.
23. You know who Misty May is.
24. You know a scoreboard like the back of your hand.
25. You have to admit that you like those "ACE!" cheers.
26. Whenever you see a volleyball, you have to touch it.
27. At one point in your life, you've had knee problems.
28. You know what those "other" lines in the gym are.
29. You don't dribble balls, you smack them with the palm of your hand.
30. You own a pair of "volleyball" shoes.
31. You know what a 4-2, a 6-2, and a 5-1 is.
32. You have muscles where you didn't think muscles existed.
33. You're not afraid of falling.
34. You've seen that movie "All You've Got" and wanted to write the director on how bad it was.
35. You see tall people and think "she/he would make a great volleyball player."
36. When you know to shave your armpits before a game... and gross out when the blockers on the other team forgot to.
37. You waste a lot of gas driving to tournaments.
38. You are/have been in a volleyball club.
39. You can't actually run... but you sure as hell can sprint.
40. You laugh when you see other people trying to play volleyball.
41. You get really upset when someone kicks a volleyball.
42. Volleyball is more important than anything else that you have to do.
43. You have permanent floor-burn marks.
44. You've wanted to smack your coach at one point. AND/OR your coach has wanted to smack you at some point.
45. Two words: GET LOW.
46. You know what "sideout" means. Or you don't, but you yell it anyway.
47. You think it's normal to have balls deliberately hit at your face.
48. When going up for a hit, you've at least completely missed the ball once in your life.
49. You've run into a wall, pole, person, bleachers... many times.
50. Gym (or P.E.) volleyball isn't volleyball. You end up yelling at everyone because they're doing it wrong.
51. You can put your hand up to a volleyball net and tell someone how close it is to the height it's supposed to be.
52. You've attempted passing or setting a basketball and failed miserably.
53. Your knees smell after a game.
54. When spandex/leggings became fashionable, you were like, "I've been wearing those all along."
55. There wonder why there's an NBA, the NFL, the NHL, but no NVL?
56. There's always that one person on the opposing team that you want to slap across the face.
57. You hate that clips and metal hair accessories are banned. Wearing an oh-so-fashionable stretchy headband is not fun. And they slip off in the middle of intense rallies.
58. You publicly pick wedgies.
59. You never just "get up." You roll.
60. You can easily recall the noise of skin sliding against a recently waxed court. And it still makes you cringe.
61. You've caught the ball in the middle of an intense rally because you thought the referee blew his whistle... only to realize that the whistle came from the court next to you.
62. You try to intimidate the other team during warm-ups.
63. You've spent at least half of an entire game pulling down your teeny tiny spandex because they ride up so much.
64. You use pre-wrap (in a variety of colors) more on your hair than your injuries.

And remember, hard work beats talent when talent fails to work hard.


Kenzie Aries

Quicksets with Kenzie: The Sin Eater

"The setter is the hardest working player on the court that receives
no glory." --Anonymous

Whether you're a setter or any other position on the court, this quote seems to hold true on many teams. Don't get me wrong--every single player on the court works hard and everyone has their jobs to do. In my opinion, the middle blocker position is the most physically demanding position on the court. But I will stand by the quote that the setter is the hardest working player on the court.

In fact, a local coach commented that the setter is like the "sin eater." What is a sin eater, you ask? The idea stems from ancient times, with the Aztec goddess Tlazolteotl. At the end of someone's life, they were allowed to confess their misdeeds to her, and according to legend, she would cleanse their soul by "eating its filth."

In this way, the setter is the sin eater on the court. Not in as much as eating filth, but rather running down bad passes and setting up hitters to get big kills. Anyone who has ever passed a bad ball and then watched in horror as your setter has to chase down the pass knows that the setter does their best to make your pass look perfect and easy to set, no matter where it is.

For hitters, a good set is absolutely important to be able to see the block and then be able to place a hit for a kill. A good set is a good set in the hitter's eyes, no matter where the pass is. And, if you get a bad set, blame the setter, obviously.

As a setter myself, I cannot tell you how many times I've taken the blame for a hitter's missed hit, or a hit straight into a one-on-one blocking situation. I would have to say that taking responsibility as a setter for a hitter's errors isn't always the best pride-builder, but in many cases, it is absolutely necessary. Hitters need confidence, and if a setter goes off on a hitter about hitting into a block or out, the hitter's confidence will plummet. But, if a setter takes responsibility, the hitter will relax a bit and not get too worked up over an error the next time around.

Hitters, though, don't think that when we tell you that it's always our fault that it is. It's simply our job to make you look good, and we need you to have confidence.

Being a sin eater on the court rarely gets people a lot of glory, but it's a setter's job to be able to work with what's thrown at us. Literally.

And remember, hard work beats talent when talent fails to work hard

Kenzie Aries

Quicksets with Kenzie: Problems as a volleyballer

"Don't be pushed around by your problems. Be led by your dreams." --Anonymous.

Some people think that being a volleyball girl is easy, but there are many things that a volleyball girl has to balance in order to be physically and emotionally healthy.

Take me, for instance. My sophomore year, I had the CIF track meet in the morning, prom at night, and a volleyball tournament the next morning. Juggling sports, schoolwork, and a social life is difficult enough, but some of my friends have problems finding even clothes.

At a tournament one year, my team and I had to drive up to a city near Los Angeles. One of the middle blockers on my team (who happened to be 6'3") was happy because at the end of the tournament, she was going to visit a Big&Tall Girl's Shop. It was one of the only stores that made jeans extra-long.

Another one of our middle blockers was 6'2", but could never find shoes that would fit. Her feet were larger than a normal girl's due to her height, but they were also narrow, making it nearly impossible to find new shoes that fit.

Beyond clothes, though, simply finding a boyfriend becomes an ordeal. Most girls prefer taller guys, but you're 6'3", it is difficult to find a guy that's taller than you in high school.

Social time is severely limited; in fact, there are many Facebook groups that address this fact. I am in a group called 'Sorry, I can't... I have volleyball.' And not just for volleyball, but many other sports as well. Even though competing is fun, there is severely limited time for social life.

Furthermore, you have to learn to get along with people, even if you don't like them because the high school season is three months long, and club is six. Sometimes dealing with the same people for that long
can get to be a serious burden.

So, is being a volleyball girl as easy as it looks? Heck no.

And remember, hard work beats talent when talent fails to work hard

Kenzie Aries

Quicksets with Kenzie: College Recruiting, Part 2

"You'll never achieve your dreams if they don't become goals." --Anonymous

So, you play volleyball, and you think that you can make it to the next level? Some words to the wise: finding a college to go to is stressful enough; finding a college to play at and be happy at is even worse. There are so many factors, so many variables that at times it makes you want to scream.

Here are some more tips that will help you as you continue your search.

7. Once you've contacted the coaches, schedule a visit to the campus. Make sure you like the environment, the people, the goals of campus life. If it doesn't suit you, then you shouldn't go there. Volleyball is just one season. The rest of the time, you need to be happy with normal life on campus.

8. Spend the night with the team. So, you like the campus and you like the program? Now, you should spend a night with the team, get to know some of the players, ask about what they like about campus and sports life and what they dislike. Make sure that the girls on the team are people that you would be able to work with, because if you attend the college you'll be spending 4 years with some of them.

9. Make sure the college has the major you're looking for. Never compromise sports for education. Once you're out of college, you need to have a major that you're proud of and that you can succeed with. Remember, college and volleyball is 4 years. After that, you have the rest of your life ahead of you.

10. Explore the financial aid options if you need to. Many athletes receive some sort of financial aid. If you need aid, be sure to look into how much you'll be able to get and if it'll be enough to help you and your family while you attend the college.

11. Apply to the college as early as you possibly can. Be sure, of course, that this college is perfect for you first. But once you decide that a college is right for you, apply as early as you can. You never know what can go wrong (i.e. if you've forgotten to take a certain SAT/ACT test required for admission) and you want to give yourself enough time to go and fix whatever problems may arise.

Choosing a college to play at is stressful. However, if you do your research and do your work, you'll be happy with your selection in the long run.

And remember, hard work beats talent when talent fails to work hard.

Kenzie Aries

Quicksets with Kenzie: College Recruiting, Part 1

"The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand."
-Vince Lombardi

So, you play volleyball, and you think that you can make it to the next level? Some words to the wise: finding a college to go to is stressful enough; finding a college to play at and be happy at is even worse. There are so many factors, so many variables that at times it makes you want to scream.

Here are some tips that will help you as you begin your search.

1. Make a decision whether or not you want to play. Do not waiver back and forth. Worst case, think you are going to play and then decide against it rather than vice versa.

2. Decide what sort of college you're looking for. Do you want small class sizes and intimate learning? Do you want to be in a small college town? Do you want to be in a big school? Do you want to be academically challenged? For example, I decided that I wanted to play at a small, academic college in Southern California, so while I responded to inquiries from the East and Midwest, I generally indicated that I was exploring my options in Southern California first.

3. Do not overestimate yourself, but don't underestimate yourself. Very few girls make it to the top level to play with 6'4 Alix Klineman at Stanford and 6'2 Juliann Faucette at Texas. If you're good enough to make it in programs like that, go for it. But be honest with yourself--if you know you aren't good enough to play at a given college and you know you want to play, take it off your list.

4. DO YOUR RESEARCH! Now you know if you want to play or not, and you have a general idea of what sort of college you're interested in. So, look up all the colleges that fit your criteria and see which ones are on the top of your list. If you're looking for a more academic school which has a good business program, be sure to put the colleges at the top of your list that fit that requirement. Don't focus solely on the athletics, though. You only play for the fall season, so the rest of the year you have to be at your college and happy.

5. Look at their volleyball programs/rosters. If you want to play, make sure you know how good the team is and if you'd fit in with the team. For example, if you're a setter and the team has three setters, two of which are freshmen, chances are that you won't get a spot on the team. However, if the roster only has one or two setter, both juniors or seniors, you have a better chance of joining the team as the others will graduate much sooner, opening up spots.

6. Decide which program(s) would be the best for you and contact the coaches. If you want to play, you have to get your name out there, and the earlier, the better. Contact the coaches and tell them who you are, what honors and awards you've received, your GPA and SAT scores, your year in school, and that you're interested in their program. Be sure to have more than one program in mind (I would recommend at least ten). Be careful with sending out mass e-mails, though. If you're contacting UCLA, you don't want to send an e-mail that says that you'd want to be a Stanford Cardinal.

Quicksets with Kenzie: Club Tryout Tips

"I don't want excuses, I want performance." -Anonymous


With the girls club season coming up and the boys just getting started, each athlete should be preparing for tryouts. Often, there are as many 20-30 athletes competing for just 10 spots on a team. So what can one do to get noticed?

First things first:
*Wear a bright colored t-shirt. Most people wear black, white, or
navy blue. Try wearing a bright color, such as orange, bright pink,
yellow or red. And make sure the shirt doesn't have another club's logo on it.
*Stretch out your back by hanging on something without touching the
floor before being measured. It can be as simple as the end of
bleachers or a door jam. By hanging on that, your body stretches. It
should add 1/2-1" in height.
*Wear anything that is abnormal (i.e. headband, armband, wristband).
*Arrive at least 15 minutes early to fill out the necessary paperwork.
*Bring plenty of water.
*Don't experiment with new foods or energy drinks prior to tryouts.
You don't want to be sick or feeling under the weather.
*Don't eat anything too heavy before tryouts. Try a light salad or fruit.
* Ask players who know the coaches so you will be prepared for their style.

On the court:
*Hustle all the time. When it's time to get water, run over to your
water bottle. Coaches love hustle.
*Be loud in your praise of others. It will get you attention from
coaches and other athletes.
*Don't back-talk.
*Listen and talk with the coaches; assess how their style is (i.e.
quiet, a screamer, a drill sergeant) and if it suits you.
*Don't whine.
*Look at the coach when they are talking. It shows them that you're
paying attention.
*Don't make excuses.
*Try to pepper and warm-up with the best person possible, even if you
don't know them. It shows initiative and a drive to make oneself better.
*Encourage those around you.
*Branch out to people you don't know. Coached not only want someone
who can play, but also someone who has a good attitude and is willing
to adjust for the good of the team.
*Be the first one to volunteer in drill demonstrations.

After the try-out:
*Thank the coach for the try-out.
*Tell them (if it's true) that their club is your desired club and
you really want to play for them.

Beyond these tips, I can only wish you the best of luck!

And remember, hard work beats talent when talent fails to work hard.

Kenzie Aries

Quicksets with Kenzie: The importance of barking

"Champions keep playing until they get it right." --Billie Jean King


If you sit near the court, you hear it. College coaches love it.

Teammates are inspired by it. So... what is it?

Talking, or "barking", on the court. On a recent college visit, though I've heard it plenty of times before, a player mentioned, "The loud teams always seem to win."

Loud teams tend to be more successful because they are always communicating with each other, letting each other know what is going on.

Things as simple as:
"Let's go! Let's go!"
"One pass - right here, right now"
"Setter's up - watch the dump."
"Side out!"
"Three hitters - #4, #10, #8"
"We can do this!"

In addition to heightened communication, loud teams are more intimidating. Who wants to play against a team who is louder than the crowd? It's a daunting prospect.

If a team, however, is quiet by nature, they still must have at least one barker. I suggest that the libero and the setter be the two loudest players because the libero has the best view of the court and the setter always knows who her hitters and needs to let them know to be ready to swing.

In all, every team needs a barker, someone to motivate and fire up the team on the court. Be that player.

And remember, hard work beats talent when talent fails to work hard.

Kenzie Aries

Quicksets with Kenzie: A Sand filled Volleyball

"Let me tell you the secret that has led me to my goal. My strength lies solely in my tenacity." --Louis Pasteur

Pasteur is correct. To some, tenacity is staying out on the field longer than anyone else and working out harder than the rest of your team. However, let's be realistic. No one has all the time in the world to work out a few extra hours a day and no one has an unlimited supply of energy. So what can one do?

Work-out more efficiently. But how?

Simple... fill an old volleyball with sand.

One of the most important things in volleyball is wrist strength. Hitters need it for snapping on the ball, setters to set, passers to overhand pass, and blockers to block high balls. Every position needs wrist strength.

So... why the sand-filled volleyball?

First, this was not my idea. I was working out the SCVA high performance team and the father of one of my team mates, Lisa Weintraub, told me about this. Second, it is better than a medicine ball because it is the exact same size as a volleyball, with the same touch and feel. Third, while I do use the weighted setter's balls you can buy they are only a few ounces heavier - and while that helps, my sand-filled volleyball weighs over 17 pounds.

How do you use it?

At night, when you're laying on your back or sitting watching South Park or The Simpsons, pick up that "dainty" sand ball and start with the ball over your head, both hands on it in a setting position. Don't set the ball or release the ball because that is dangerous; rather, move your wrists up and down in a setting motion for about 2 minutes never letting the ball leave your fingers. As you grow stronger, you will be able to do this longer.

You may also want to consider filling the ball only one quarter of the way with sand to get started, then as you get stronger, add more sand.

This doesn't seem to be too much of an exercise, but in my personal experience, I have greatly increased my wrist strength after doing this every other day for about two weeks--I probably added 4 feet to my maximum setting distance in just this short period of time.

The weighted ball helped me not only in setting--I have more top-spin on my hits and am hitting harder than I ever have.

All it takes is a few minutes a night with your very own sand ball.

How do you make a sand ball, you ask? Follow these steps.

1. Find an old volleyball that you don't use too often. Check garage sales or eBay if you don't have an old ball. Don't use a new ball - they are too nice.

2. Cut a 4" hole in the ball, through both the leather and the inner rubber bladder, and make sure it is large enough to put sand in.

3. Take duct tape and push the tape inside the hole and attach it to the bladder, so the bladder won't fall and get covered with sand. Then tape the other end of the duct tape to the ball.

4. Bring the ball to the beach or anywhere else you can find sand and start pouring the sand in. I took a paper plate and rolled it into a funnel shape and began pouring cups of sand into the ball.

5. Occasionally, gently bounce the ball to make the sand settle down - keep filling the ball until it is very full.

6. Take those flaps of duct tape that were on the outside of the ball, and tuck them between the leather and the bladder as a sort of a cover. Take more duct tape and force it between the bladder and the leather, taping on TOP of the forced under flaps, to further seal it.

7. Pull the opening tight and push the cut edges together, just like you might when you repair a tear in clothing. Personally, I then took some Gorilla glue and poured that across the area to be "stitched". I covered the glue with a plastic baggy so I could then take more duct tape and used it to apply tension on either side of the stitching, pulling it taunt across the stitch and on top of the clear plastic. I figured that the plastic would allow me to pull away the duct tape more easily that pulling duct tape from the glue.

8. After it dries, do NOT over do it; the ball is heavy. Start by cupping the ball and just moving your arms. As you get stronger, mover the ball to your fingers, then ultimately start to use your wrists, but only after you are comfortable, this is VERY HEAVY and you don't want to injure yourself. After a couple of weeks, I was setting the sand ball about 5 feet high to my dad, and he would catch it just a few feet away, then HAND it back to me. It gets tiring. It is hard work, but it makes you very strong.

And remember, hard work beats talent when talent fails to work hard.

Kenzie Aries

Quicksets with Kenzie: Club Ball

Should a volleyball player play up an age group in club volleyball?

Obstacles don't have to stop you. If you run into a wall, don't turn
around and give up. Figure out how to climb it, go through it, or
work around it. --Michael Jordan

Consider this: there is a very good high school junior who normally
would be on a 17's club team, but has been asked to be on an 18's
team. Should this volleyball player play up an age group for her
club volleyball season?

The benefits of playing up:
* Better competition; all in all, a high school senior is better
than a high school junior.
* More prestige.
* Possibly more exposure to college coaches. If you are playing
in a 17/18's bracket, your 18's team might rank higher than most 17's
teams and higher-ranked teams generally have college coaches stay
longer to watch.

The disadvantages of playing up:
* If you don't play much, college coaches can't see you. Even
though you might start on many 17's teams, if you don't play, it is
hard to get noticed.
* You miss a year of bonding with players your own age.
* If your 18's team isn't very good, you might not get college
coaches watching at all.

What to do when your son or daughter doesn't make a volleyball club team.

Just get out there and play. --Unknown.

Club volleyball is very competitive... and time-consuming for parents
(and players)... and very expensive.

If your son or daughter is unable to join a club volleyball team,
there are a couple of options:
* The simplest is to get friends together and go to open gyms.
* Join a team at your local community center or YMCA.
* Find a beach volleyball court. This is your best option since
it forces you to improve all aspects of you game.
* Go to a gym and work out to improve your jump, strength and quickness.

Regardless of which option you select, play on a regular basis with
a fixed schedule just like you were on a team.

And remember: hard work beats talent when talent fails to work hard.

-Kenzie Aries

Volleyball Intelligence: Monitor Your Name Using The Free Google Alert Service

Google offers a free service called Google Alerts.

Essentially this service works by having Google examine their own database for new entries or additions for the keywords or topic you specify. It essentially is a free competitive intelligence service.

Google Alerts has five variations of alerts that they offer: News, Web, Blogs, Groups, and Comprehensive. The categories are pretty self explanatory. I use the comprehensive option.

Here are ways volleyball players can use it:
* Monitor your volleyball club or high school team name. If your team was the "Mighty, Mighty Vballers" you wanted to find out everytime Google finds something new on the net about your team you would direct the alert service to watch various permutations of this keyword. I use quotes around almost everything in my alerts...
"Mighty, Mighty Vballers"
"Mighty Vballers"
"MightyMightyVballers.com"
"www.MightyMightyVballers.com"
"http://www.MightyMightyVballers.com"
* Monitor your competitors.
* Monitor your own name. Be sure to do variations, ie "Kelcie Tankpozik" "Kelc Tankpozik"
* Monitor your favorite players "Misty May"
* Monitor your favorite school "College Name Volleyball"

Be sure to use Boolean logic as appropriate. In example, if you are monitoring something that can be confused, such as "Misty may have said"
use
"Misty May" +volleyball
or
"Misty May" +AVP
or even sometimes you may want to exclude something, like the college where Misty went to school
"Misty May" +volleyball -"Long Beach"

You can select various options as when to receive the alert; I use the once a day choice.

You can also create up to 1,000 alerts.

Nebraska beats Stanford in Women's Beach Volleyball

The Nebraska women's volleyball team won the NCAA championship over Stanford in Omaha, Neb., last December, and then win the Collegiate Nationals Championship in beach volleyball - over Stanford in San Diego.

Nebraska All-Americans Sarah Pavan and Jordan Larson fought off two match points by Stanford's Cynthia Barboza and Bryn Kehoe to win 2-1 and take the Collegiate Nationals Championship in beach volleyball at Crown Point.

“Everybody expects the California girls to win because they do have that experience and they can come out to the beach whenever they want,” Pavan said. “We have cornfields. We do not have the luxury of coming out and playing whenever we want."