ª - SpikeKey.com

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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
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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!
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• King & Queen of the Beach, Professional Tournament:
November 16
• Junior Hands-On 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
s
s
s
s
s
SarasotaSports.org
LONGBOAT KEY
COUNTY SPORTS COMMISSION
sarasotasports.org
| SARASOTA | LIDO KEY | SIESTA KEY | VENICE | CASEY KEY | MANASOTA KEY | ENGLEWOOD | NORTH PORT
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
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Junior
Beach Volleyball
Information
SpikeKey Beach
SpikeKey.com
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
SpikeKey Beach
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)
SpikeKey.com
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
SpikeKey.com
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.
SpikeKey Beach
SpikeKey.com
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
³
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
´
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?
SpikeKey Beach
SpikeKey.com
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
³
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
´
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
³
´
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
SpikeKey.com
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.
SpikeKey Beach
SpikeKey.com
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
SpikeKey Beach
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
SpikeKey.com
The New Name
Behind the Game
PLNDVDVSRUWVFRP
MIKASA + THE NATIONAL VOLLEYBALL LEAGUE
)ROORZXV
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
SpikeKey Beach
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
[email protected] for information
Nancy and Tony Cothron
SpikeKey.com
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.com
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
The Sand Brought Her a Dream
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Captain, Florida State University sand volleyball team
Major: Social Science | Gradation Year: 2013
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UH[PVUMVY51*((:VKYLHTIPNHUK
UL]LYNP]L\W“I can do all things through Christ
who strengthens me” -Phillippians 4:13
• 2011/2012 Accolades
• AVCA 2012 Sand Volleyball
All-American
• 1st place at the University of
Southern California tournament
• 1st place at the Florida State
tournament
• 1st place at the Fiesta on
Siesta tournament
• 2nd place at the Winter Haven
tournament
• 2nd place at the University of
North Florida tournament
• All tournament team at the
University of North Florida
tournament
• Ranked #1 going into nationals
• 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...
:
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.
X
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
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Heart • Have a love and passion for what you do.
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goals.
Attitude • Go about the work with a smile and
Athletes in the Performance Zone have a greater
determination.
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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
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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.
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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
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SpikeKey.com
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
extension—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 – 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
For , the road to
For
, the road
to
wellness never
felt better.
wellness never felt better.
$
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Leigh Ann Swihart
517-937-6373
www.wrapandtighten.com
X
SpikeKey Beach
Articles about Nutrition
SpikeKey Beach
SpikeKey.com
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0WUM\W_V" Glendale, AZ
:M[QLM[" Hermosa Beach, CA
)OM" 36
0MQOP\" 6’2”
>M\MZIV;\I\][" 6 years on tour
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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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