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Volleyball Links and Tip's
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Things to do if you are feeling sore or tense
the next day after a hard training session.
By
Ben Parrilli C.S.C.S
There are various techniques that one can attempt to relieve the muscle soreness that might accompany a hard workout. The reason why this soreness occurs is due to two different hypotheses. One is that there is a extra production of hydrogen ions produced as a result of lactic acid buildup (caused by that burning feeling in your muscle). The other is that as the muscle fibers break down, it causes inflammation of the muscle tissue. This inflammation causes the blood vessels to be constricted (less blood flow), which results in a lack of nutrients to the muscle and impairs its activity. Some of the most common ways of helping to alleviate soreness will follow below.
1. Stretching after a workout
2. A warm shower followed by stretching of the muscle
3. Jacuzzi jet on the area of soreness followed by stretching of the muscle
4. Massage
5. Proper hydration and a balanced diet
6. Light cardiovascular exercise (especially swimming)
7. Time
Usually muscle soreness peaks approximately 1 to 2 days after a given workout or activity.
This can last for a couple of days with the pain decreasing as time passes. If the soreness
does not go away or is an unbearable pain please see me during class time. Included below
are examples of stretches that can be helpful.
Low Back and Hamstring Stretches and Exercises:
Most low back pain stems from muscle weakness in the Abs and lower back or muscle tightness in the hamstrings. With simple exercises and stretching you can help strengthen your lower back. You can stretch 2-3 times a day, holding each stretch for 10-15 seconds, repeating each one twice.
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 Wonder Through our Links:
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USA Volleyball paperwork:
(pdf files)
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Volleyball Sites of Interest:
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Great Lakes Region Volleyball Site: Information on Clubs, Tournaments, Regionals for USA Junior Volleyball in our area.
USA Volleyball Website: Official USAVB site for Regional Rankings, Rules,Qualifiers and Nationals.
VolleyballSeek.com: Search volleyball camps, tournaments, players, etc.
Volleyball.org: Get information on all levels of volleyball.
Power League: Dates, Schedules and Results.
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College/Recruiting Sites:
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Practice Site Webpages:
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Map and Direction Links:
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Sunsetters Map page: Directions and maps to tournament and practice sites.
Mapquest: Get detailed directions/maps to all the tournaments.
Yahoo Maps: Get detailed directions/maps to all the tournaments.
IDOT: Get up to date reports on road repairs... that will effect your travel plans in Ilinois.
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Volleyball equipment/apparel sites:
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Sunsetters Apparel: Sweatshirts, sweatpants, t-shirts, decals ...
PS Signs and Apparel: Sunsetters apparel- t-shirts, hooded sweatshirts, sweatpants, decals and more.
The Volley Shop: order in-line or visit the Great Lakes Center.
Great Lakes Apparel: order on-line or visit Addison location.
Midwest Volleyball Warehouse: Online catalog, special internet deals.
Spike Volleyball: Indoor/outdoor volleyball product guide.
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