Across the Netadidas Advancement Academy Newsletter

2018 - Issue 3What’s Happeningu Congratulations! - A special congratulations to

18 Green boys player, Jack Spohn, on hiscommitment to play college volleyball at MountSt. Joseph University! Great work, Jack, and verywell deserved!

u Helpful hints as we enter the tournamentseason – players and parents alike have a lot toremember in getting ready for a tournament. Inaddition to their jerseys, spandex, knee pads,socks, and shoes, players need to bring a waterbottle, their own ball for warmups, a blanket forcamp sites, and possibly some healthy snacks.Be aware that most facilities ask that you do notbring food in, so be sure to check the rules first.For many tournaments, you can look at the OVRsite for facility information and guidelines. Thiswill include what time the doors open, whetherseating is provided, or you need to bring yourown chairs, etc.

Additionally, it may be helpful if, as a team, youcoordinate with your coach to see if he/she hasa ball cart or bag, as well as a water bottleholder. If not, many teams like to get a bag orbottle holder and even decorate it or label it toidentify the club and/or specific team.

Once adidas delivers the players individual bags(which will hopefully be very soon!), they can bepersonalized in a variety of ways. Some teamshave them embroidered with the playernumbers. Some players simply hang their hairribbons and tournament bag tags on them. It’sup to the players to do, so get creative and havefun with it!

12 Green brings home gold!

14 Green takes 2nd in gold! We want to see you in the next issue!

13 Green finishes 2nd in gold at Winterfest!

Fitness & Nutrition TipsNutrition Guide for Volleyball Tournament Weekends:

u Pre-Competition Nutrition A hearty breakfast is essential during tournament weekends. Ideally, this large meal shouldtake place 4-6 hours before competition, or a lighter meal should be consumed followed by a snack 30 minutes to anhour before competition. However, with early tournament start times a large meal might not be possible so a richcarbohydrate dinner the night before along with water consumption the day before and light meal (2 to 3 hours before)that consists of 200-400 calories on tournament morning is essential. An example of a light pre-tournament meal is 1piece of whole wheat toast or 1 whole wheat bagel with jam (2 tsp), 1 egg and 4-8 ounces of apple juice, or a healthyprotein shake. If the athlete feels that this meal is not enough, they should consider getting up earlier and consuming alarger meal. Pre-exercise food choices should be low in fat (<30%), moderate in protein (10 to 15%) and rich incarbohydrates because fat and protein take longer to digest and absorb. Further, carbohydrates are going to be theathlete’s main fuel source during competition.

u During-Competition Nutrition During competition meals can be somewhat of a challenge because it can be difficult toconsume high quality foods. Some suggested items to have on hand during competition are sports drinks (no highfructose corn syrup), diluted juices (1/2 the strength), energy bars (higher in carbohydrate, should have protein too), fruit,hard candies, water and gels. Players should experiment with which foods and fluids work best for them in terms ofperformance and not irritating their gastrointestinal (GI) tract.

u Post-Competition Nutrition After each match players need to re-hydrate their bodies. They also need to consume proteinand carbohydrate in order to replenish what they lost during competition. Timing is crucial for replenishing their bodies.Within 15 minutes of completion of a match, players should consume carbohydrates and protein. An example is a smallbagel, 2 ounces of string cheese, 8 ounces of low fat yogurt and a sports drink to replenish the electrolytes. Players haveto find what works best for them to supply them with energy.

u Hydration Maintaining hydration on a daily basis is key. Players should be consuming enough fluid to urinate every 2-4hours. Suggested pre-competition fluid guidelines are 16 to 24 ounces of fluid 2 hours before competition, 8-16 ounces offluid 15 minutes before competition, 6 to 12 ounces every fifteen minutes during exercise and enough fluid after exerciseto ensure their urine is pale. Players should not wait until thirsty to drink, that is a sign of dehydration.

Sample Tournament Food/Snack List:

Mixed Food Choices:

Pasta Salad

Granola or non-sugary cereals

Low fat yogurt (plain and add real fruit)

String cheese

Bagels or English muffins w/ cream cheese or peanut butter

Lean Meat (chicken, turkey, roast beef) tortilla wraps orsandwiches

Fruit:

Strawberries

Apples

Grapes

Oranges

Bananas

Vegetables (be careful with high fat dips):

Carrots

Celery

Broccoli

Cauliflower

Mushrooms

Light Snack:

Granola bars or protein bars (be careful they are not highin sugar or made with high fructose corn syrup)

Whole grain crackers (no high fructose syrup)

Nuts (unsalted peanuts, walnuts, almonds)

Drinks:

Water

Small bottles of sports drinks (no high fructose cornsyrup)

100% juice diluted down with water

To view pre/during/post products, visit www.herbalife24.com. You can customize your program as well. If you have any questions, please contact Bobbie at 614-579-7263 or by email bukuhns@netscape.net.

Tournament ResultsAt Winterfest (Girls):u 13 Green finished 2nd in gold

u 13 Shamrock finished 8th

u 14 Green finished 2nd in gold

u 14 Shamrock finished 8th

u 15 Green finished 1st in silver

u 15 Shamrock placed in copper

u 16 Green (17 open) finished 1st in bronze

u 16 Shamrock placed in nickel

u 16 Emerald placed in nickel

u 17 Green 3rd in gold

u 17 Shamrock placed in copper

u 18 Green placed in copper

At Winterfest (Boys):u 12 Green & 12 Shamrock tied each other for 3rd

u 14 Green finished in 5th place

u 18 Green finished 10th

u 14 Shamrock, 16 Green, 17 Green, 17 Shamrock and 18 Shamrock also participated

At the Ohio Valley Bid Qualifier:u 18 Green won silver

At Game Time Sports:u 11 Green tied for 5th in gold

u 12 Shamrock took 3rd in gold

u 12 Emerald placed 5th in gold

u 14 Forest finished in bronze

At Sports Express:u 12 Green took 1st place in gold

At Central Zone:u 14 Green finished 15th

u 16 Green finished 9th

At Buckeye Volleyball Center:u 15 Jade placed 3rd in gold

Featured Teams & Coaches15 Jade - Girls

u Coached by Rylee Komminsk

u Rylee played volleyball in high school and college, and has several years of coaching experience. Her favoritequote is “Every day isn’t perfect, but every day has a purpose.” Rylee named her parents as her role models.

u Team Roster

u Ella Coakley ~ Bishop Hartley; her role model is her sister, Calen; her shoe size is a 9.5 or 10; she loves theCavaliers.

u Megan Feeney ~ Olentangy Liberty; favorite quote is “Believe you can, and you will.” she loves the Steelers;current favorite song is “Glorious” by Macklemore.

u Livvie Goodrich ~ Westerville Central; her mom is her role model; she loves the Dallas Cowboys and mild wingsdipped in ranch dressing.

u Megan Hartung ~ Olentangy Liberty; favorite food is Spaghetti O’s; she loves the Buckeyes; she was born 9weeks early.

u Ashlynn Hathaway ~ Big Walnut; favorite quote is “A champion was once a contender who refused to give up.” Shehas broken her left wrist 3 times; she loves pasta.

u Caitlyn Monaghan ~ Gahanna Lincoln; her role model is her big sister, Carlee; she did gymnastics for 10 years;loves the Steelers.

u Raegan Nelson ~ Olentangy; Selena Gomez is her role model; salad is her favorite food; she loves the Buckeyes.

u Bella Sloan ~ Columbus School for Girls; she loves grilled cheese and the Cavaliers; she plays the ukulele.

u Sydney Vair ~ Westerville Central; mom is her role model; favorite team is the Stanford Girls Volleyball team.

u Mia Wang ~ Olentangy Liberty; favorite quote is “Breathe, believe and battle.” She loves the Cubs; Jimmy Butler ofthe NBA is her role model.

Featured Teams & Coaches

16 Emerald - Girlsu Coached by Liz Hussey

u Liz is from Owensville, which is near Cincinnati, where she had a successful volleyball career in high school, andwent on to play in college as well. She has also been an assistant coach for Westerville North and has coached forthe OSU club program.

u Team Roster

u Payton Bigelow ~ Dublin Jerome; her dad is her role model; favorite quote is “Everything seems impossible until itis done.” She loves pasta.

u Shelby Buck ~ Olentangy High; loves Penn State; her mom is her role model.

u Kylie Carpenter ~ Dublin Jerome; she likes the Columbus Blue Jackets; she loves to ski. Her favorite quote is “Letus make our future now, and let us make our dreams tomorrow's reality."

u Jennifer Crenshaw ~ Big Walnut; ”You never fail until you stop trying.” Her favorite song is “Never There.” Her rolemodel is Albert Einstein.

u Alexis Hoover ~ Dublin Scioto; She loves to travel; her parents are her role models. Her favorite quote is “Don’tstop when you’re tired. Stop when you’re finished.”

u Bella Holsten ~ Bishop Watterson

u Kassi Knecht ~ Gahanna Lincoln; she is a horror-movie junkie and she loves the Buckeyes; her grandpa is her rolemodel.

u Taylor Lansford ~ Olentangy; her favorite food is Chipotle; she likes to bake, and her dad is her role model.

u Julianna Newbery ~ Olentangy; she used to swim for the Ohio State swim club; favorite song is “Livin’ on aPrayer.”

u Maya Richards ~ St. Francis DeSales; she takes Italian, loves pasta and the Buckeyes.

Featured Teams & Coaches12 Green - Boys

u Coached by Stacey Monin

u With many years of coaching volleyball at various schools in the Columbus area, Stacey is very proud of the 3 wins the 12 Green boys team has earned! Stacey’s favorite song is “Happy” by Pharrell Williams. Stacey says, “I wish a coach would have told me just how much of what I did on a court or field would be used in life! Teamwork, working hard, and dealing with stressful situations are all things I learned from sports but didn't know it until I got older.”

u Team Roster

u Zach Koenig ~ St. Mary’s; his dad is his role model; his favorite team is the OSU Men’s volleyball team; he likesart.

u Austin Mallory ~ Olentangy Liberty; in addition to being a volleyball player, he plays Lacrosse year round; hisfavorite meal is grilled cheese and tomato soup.

u Jonathan Ritter ~ Jackson Middle; favorite quote is “...take the road less traveled.” His role model is his greatgrandma, Dorothy; he loves the Pittsburgh Steelers.

u Conner Severson ~ Olentangy Hyatts; he loves to ski; he is a Minnesota Vikings fan; his role model is AdamThielen, wide receiver for the Vikings.

u Ryan Severson ~ Olentangy Hyatts; favorite quote is “Offense wins games. Defense wins championships.” He wasborn in Minnesota and is also a Vikings fan.

u Caden Whiteside ~ Olentangy Hyatts; his favorite team is the Crew; he loves to run and do cross country; hisparents are his role models.

u Burak Yilmaz ~ Olentangy Orange; his favorite food is steak; his favorite quote is “Anyone who has never made amistake has never tried anything new.”

u Mitchell Zahner ~ Olentangy Berkshire; his favorite quote is “Never give up!” He would love to live in Texas, and hisfavorite song is “Thunder.”

Across the Net

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