Optimizing Sports Performance in the Heat

By DYLAN MOEN, PT, DPT, ATC

As the sport of beach volleyball becomes more popular, the athletes competing should be aware of the affects that heat has on the body and sports performance. Especially those athletes that live in the Midwest where the weather conditions change from the snowy cold to hot, sunny days. Being aware of heat exhaustion preventative strategies can not only reduce heat related illness but it can improve sports performance. Thermoregulation is defined as the body’s ability to regulate temperature under normal conditions. The stress of environmental heat combined with physical exertion can be a burden to the body’s ability to self-regulate temperature and adversely affect performance. Below are three strategies you can use to optimize your performance in the heat.

  1. Appropriate hydration and electrolyte replacement—Start by drinking a sufficient amount of water the night before competition and make sure your urine is clear. For the day of competition 17-20 oz. of water 2-4 hours before exercise and 7-10 oz. of water 10-20 minutes before is recommended. Because of electrolyte loss during sweating, sports drinks are more effective for fluid and electrolyte replacement.
  2. Gradual acclimatization and heat training –Don’t just go and compete without training in the heat. It is recommended that graded exposure to competing in the heat occur over 7-10 days. Check out the National Athletic Association consensus statement “Preseason Heat acclimatization guidelines for high school athletes” for detailed recommendations.
  3. Keep Cool – When overheated, the body will shunt its blood to vital organs. That means that the muscle groups needed to pass, defend and attack the ball won’t get the blood they need. When not competing, make sure to take shade and rest your body. Bring an umbrella with a lawn chair or find some shade under a tree to help your body maintain a normal body temperature. You can also bring a cooler with wet towels to place on the back of your neck.

If you have any questions or would like help implementing this regimen into your training don’t hesitate to reach out to one of our physical therapist at any of our Orthology locations.

Dylan Moen, DPT, PT, ATC

Orthology Inc

9325 Upland Lane N, Suite 230

Maple Grove, MN 55369

763.315.0466 I  F 763.260.7653

dylan.moen@orthology.com l @orthology_inc

Citations:

“Exercise in Hot and Cold Environments.” Physiology of Sport and Exercise, by W. Larry Kenney et al., 5th ed., Human Kinetics, 2012, pp. 283–285.

“Environmental Considerations.” Arnheim’s Principles of Athletic Training: a Competency-Based Approach, by William E. Prentice and Daniel D. Arnheim, 14th ed., McGraw-Hill Higher Education, 2011, pp. 151–155.

Coaches Corner Podcast: The Rise of Beach Volleyball and its Effects on Indoor Training


A couple weeks ago, I joined Jack Davis of US Sports Camps/Nike Volleyball to talk about the rise of beach volleyball within younger indoor volleyball players. Some of the areas covered include: the benefits of playing both indoor and beach, the common myths related to beach, the why playing on another surface will develop your overall game. For the entire interview, visit here.

ProjectU Beach Camps

Our ProjectU Beach House Camps are on and off court overnight camps that include creative on-court skill development training, as well as, experiential learning and competitive cauldron games, nutritional seminars, and speed development training off court.  The event is open to all athletes who are committed to understanding themselves and moving ahead as a player and a person and per NCAA rules, this event is open to any and all entrants limited only by age, gender, grade, or number.

2018 ProjectU Minneapolis (Big Lake,MN)

“Over the past 20 years, we have developed a gestalt theory of elite performance in beach volleyball. Not only will this camp will be a point for athletes to learn from some of the best college coaches, but also learn how to apply what they learned and take their game to the next level.” -Stephen McCarthy, director of ProjectU Showcases

Dates, Cost and Accommodations:

January 25th-27th or May 31st-June 2nd: Thee Beach at Bishop, Tampa Bay, FL $600 per athlete. Commuter $460 per athlete.  Limited to 50 players. We will be staying at Bishop McLaughlin Catholic High School for all indoor and outdoor training sessions, meals and overnight accommodations.

July 1st-5th, Beach Location is to be determined, Hermosa, CA Overnight $1100 per athlete.  Commuter $600 per player.   Limited to 40 players.

***See below for specific information on each camp**

Colleges In Attendance:
Tampa Bay: Tulane University, Georgia State University, Houston Baptist University, Florida Atlantic University, Florida Southern, and University of Tampa.

Tampa Bay (June): Tulane University, Houston Baptist University, Texas Christian University, and University of Tampa with more to be announced.

Hermosa (July): Houston Baptist University, Tulane University, Texas Christian University, Missouri State, and Stephen F Austin with more to be announced.

Camp Highlights:

  1. On court sessions lead by leading college coaches, as well as, off court sessions with current college players and camp staff with a approximate coach to player ratio of 1 to 9.
  2. Up to 8 hours of instruction per day: 4 hours on court, 4 hours off court
  3. Overnight accommodations
  4. Camp activities after training
  5. Final Day Coaches Panel and Tournament: Coaches answer your questions on a wide range of subjects. Parents are welcome to attend Coaches Panel and the tournament following.

2019 Beach House Camp Specifics, Based on Location:

California Beach Training Camp Information

Tampa Bay Training Camp Information

About ProjectU Showcases:
Stephen McCarthy, Director of TMP Beach and AVP Academy Camps and Clinics, has prepared over 15,000 youth, high school, college athletes for over a span of 18 years. He has trained players who have played the following professional sports: NBA and NHL. He has developed over 150 college athletes within the sports of basketball, volleyball (indoor and beach), soccer, swimming and hockey.  Currently, Stephen is a USAV certified official, a USAV Beach Impact and BCAP I certified volleyball coach, a member of AVCA, a sponsored JVA beach club, as well as, a ISSA certified personal trainer and fitness nutrition consultant.

Click link for additional TMP Beach Volleyball Tournaments and Camps

TMP Beach Volleyball Team

TMP Beach Volleyball Club, a JVA member club, offer a range of events to match the goals of your athlete:

Spring and Summer Program: 1st week of January till last week of July.

  • Team Practice Sessions at Maple Grove High School, Maple Grove, MN and Dred Scott Park, Bloomington, MN
  • Beach Camps: Lord Fletchers (Lake Minnetonka, MN)
  • AVPAmerica sanctioned tournaments
  • ProjectU Beach Clinics and Showcase Tournaments
  • Private Sessions

Practices: Our practices start around May 1st and are located at Maple Grove High School on Tuesdays and Thursdays. Dred Scott Park in Bloomington on Mondays and Wednesdays. The last week of practice is the last week of July.

Partners: Primarily, players choose their own partners. For athletes who do not have or looking to play with different partners, the coaches will attempt to locate a partner of like age and skill level, but it is up to you to secure a partner for each tournament.

Cost:  Team Fees are $350 per season.  Team fees include unlimited practice sessions, 2 jerseys, 1 sarong, and AVP America membership (Insurance and national ranking) Each tournament is around $70 per team or $35 per player and are optional based on players schedule.  Day camps range from $100 to $280. Private sessions are $70 per hour.

Click here link for frequently asked questions or if you are interested in playing for our club, contact Stephen at 612-741-0982.

2019 Event Schedule:
January 25th-27th, ProjectU Beach House Camp, Tampa, FL
June 8th-9th ProjectU Collegiate Beach Clinic and Showcase Tournament Chicago, IL
June 29th-30th ProjectU Collegiate Beach Clinic and Showcase Tournament, Lake City, MN
July 1st-7th, ProjectU Beach House Camp aand Showcase Tournament, Hermosa Beach, CA
July 13th AVPAmerica Junior Tournament, Duluth, MN
July 27th AVPAmerica Winnipeg Junior Tournament, Winnipeg, Manitoba, Canada

All events are optional for team members, all we ask is that team members do their best to support the local events.

For additional local tournaments, visit SAVA, Surface VBC, or Vital Sand.

Fall/Winter Program: August 1st to January 1st

The fall/winter season is about learning new philosophies, trying new techniques, and getting ready for the next year.  Events are about preparing athletes for the next season or in the case of our Christmas events, getting back out on the sand and learning new concepts around the game.

  • Private Sessions

This is an individual training program. We are emphasizing off-court training and long-term skill development. Secondly, we do not encourage playing with a partner.  These events are not meant for getting ready for competition, but expanding your skill set and boundaries related to on and off court development.

Cost:  Day camps range up to $280. Private sessions are $70 per hour. Private sessions are $70 per hour.

If you are interested in our 2v2 indoor sessions, contact Stephen McCarthy at 612-741-0982 for additional details.

TMP Beach Clinics and Tournaments

Tournaments: One day tournaments for juniors or adults sanctioned by AVPAmerica. Junior Events include age groups U14, U16, and U18. All events include AVP points and a national ranking for AVP Nationals. The majority of the events are girls only, see tournament details to verify if a boys division is offered. Adult Events are for athletes over the age of 14. Events can include coed, male or female open, AA, and A divisions. AVP points and a national ranking are included based on results.

ProjectU Collegiate Beach Clinics and Showcase Tournaments: Two day events with a clinic on day 1 and a AVPAmerica-sanctioned tournament on day 2, College coaches in attendance.

ProjectU Minnesota Beach Clinics: Two day events with a clinic on day 1 and day 2 that features a top collegiate or pro beach volleyball coach.

2019 Camps and Tournaments:
January 25th-27th, ProjectU Beach House Camp, Tampa, FL
May 31st-June 2nd, ProjectU Beach House Camp, Tampa, FL (An AVPFirst East Coast Championship Qualifier)
June 8th-9th ProjectU Collegiate Beach Clinic and Showcase Tournament, Chicago, IL (An AVPFirst East Coast Championship Qualifier)
June 15th ProjectU Open, St. Michael, MN
June 23rd Duluth Juniors Tournament, Duluth, MN
June 29th-30th ProjectU Collegiate Beach Clinic and Showcase Tournament, Lake City, MN
July 1st-5th, ProjectU Beach House Camp, Hermosa Beach, CA
July 13th JVA Saint Michael Juniors Tournament Saint Michael, MN
July 27th AVPAmerica Winnipeg Adult and Junior Tournament, Winnipeg, Manitoba, Canada
November 29th-December 1st, ProjectU Crossover Camp, Tampa Bay, FL

2019 Minnesota Beach Clinics
June 24-25 To Be Determined
July 15-16 Kim Amerell, University of Tampa Bay
July 22-23 Cameron Sitler, Houston Baptist
July 29-30 To Be Determined

TMP Beach Volleyball Locations:

Bishop McLaughlin Catholic High School
13651 Hays Rd
Spring Hill, FL 34610

Skyline Lanes
4894 Miller Trunk Hwy
Duluth, MN 55811
218-727-8555

Montrose Beach, Chicago
200 W Montrose Harbor Dr
Chicago, IL 60613

Volleyball Manitoba
Sergent Beach Volleyball Center
999 Sergent Ave.
Winnipeg, MB, R3E 3K6

Lake City Beach Courts: Peters Park
Between County Rd 9 & W Marion St, south of Cross St
Lake City, MN

For additional information on our beach volleyball tournaments, call Stephen McCarthy at 612-741-0982.

Thoughts on Injury Prevention in Volleyball

The sport of volleyball is on the rise and there are more and more youth participating at younger ages. As the number of participants increase, so does the number of injuries. According to the NCAA, the knee and ankle are of the most common body parts injured in the sport of volleyball. Of all of the skills involved within the sport, attacking or spiking has been found to have the greatest risk of lower leg injuries because of poor control of mechanics during jumping/landing. With the growth of the sport and the number of hours spent participating, it is important to establish an exercise prevention program in order to decrease the risk of jumping and landing injuries. Neuromuscular/balance training and glute strengthening have been found to be one of the best additions to any injury prevention program. Incorporating this type of training into volleyball movements just 15 minutes a day can successfully decrease the risk of ankle and knee injuries. Below is a list of 10 exercises that can be used to optimize lower extremity injury prevention.

Functional Balance and Jumping Progression
1. Jumping off 2 feet and landing on one foot
2. Forward, backwards and sideways jumping and landing on one foot
3. Approach jump landing on both feet and one foot
4. Block jump landing on both feet and one foot

Glute Strengthening Progression
1. Isometric glute activation against the wall
2. Single leg hip abduction on Airex foam pad
3. Side stepping/monster walks with resistance band
4. Forward lunges
5. Loaded squats

Incorporating a multifaceted program that includes both glute strengthening and balance/jump training can significantly lower the risk of injury. It is important that when implementing these movements that proper biomechanics are used.

Dylan Moen, DPT, PT, ATC, Orthology

If you have any questions or would like help implementing this regimen into your training schedule don’t hesitate to reach out to one of our physical therapists at any of our Orthology locations or call 763-315-0466.

AVPNext and AVPFirst Duluth on Fox and ABC News

The AVP Next and AVP First tournaments are coming to Duluth, MN! Check out these interviews that our hosts at Skyline Lanes did with Fox21 and ABC 10/13 Duluth!

1. Fox21 Duluth on May 8, 2018 with Natalie Froistad

2017 AVPNext in Otsego, MN

Our hosts, Corey Kolquist and Megan Bell of Skyline Lanes, had the opportunity to talk with Fox21 about the AVP tournament being held later this month in Hermantown. Click here for Corey and Megan’s appearance on Fox21.

2. ABC 10/13 Duluth:  For the entire interview on ABC, click here

ABC News Press Release: Duluth, MN: Volleyball players are taking over Skyline Lanes in Hermantown later this month for a pair of AVP tournaments. AVP is a US professional beach volleyball league that features elite players from all over the country.

The AVPFirst tournament is on Saturday, May 26. Age divisions here include 14U, 16U, and 18U. General Manager of Skyline Lanes, Cory Kolquist, says The best young players from around our region and down in the Twin Cities are among those registered to compete.

Then, on Sunday, May 27, the AVPNext tournament will take place. AVP says this is where elite amateur players earn qualification points as well as an opportunity to earn professional points. Teams of two will square off against each other. There will be a Men’s and Women’s Open division.

For more information about these events, check out the AVP First Duluth and AVP Next Duluth pages.

We’re excited to bring beach volleyball to Duluth!

UCLA Bruins Win 2018 National Championship

NCAA Beach Volleyball Tournament: UCLA Bruins, 2018 National Champions!

UCLA Sprint to 2018 National Beach Championship

By Stephen McCarthy, Prepvolleyball.com

Gulf Shores, AL: UCLA’s all-around game proves too much for Florida State Seminoles’ power. UCLA cruises to the their first NCAA Beach National Championship.

In the day’s first match, UCLA narrowly escaped from a tenacious and determined Hawaii team. With UCLA leading 2-1, Hawaii needed a set win on court 2 to stay alive. Lea Monkhouse and Morgan Martin of Hawaii delivered a 25-23 win. After the final set point, the entire crowd sprinted to court 3 to see if UCLA would advance or Hawaii would extend the match. UCLA came from 9-5 down to even the 3rd set at 11, but Hawaii closed out the match to even the dual at 2 a piece. Attention turned back to the court 2 third set, the winner would advance to the finals. UCLA’s Lily Justine and Sarah Sponcil took 8 of the final 12 points to win the match and the dual for UCLA.

The finals match was a showcase of UCLA’s offensive and defensive skills from the start. UCLA jumped out to a quick lead to neutralize Florida State’s big home court advantage. UCLA continued to keep the pressure up on every court with Florida State never seeming to gain any momentum. In the end, UCLA finished off Florida State in classic beach volleyball style; creative and aggressive shot-making and great athletic touches on defense.

Top Pair of the Tournament:
1. UCLA: Nicole and Megan McNamara, The combination of tough jump serves, running the option offense to perfection, and gritty defense lead the Bruin’s match after match. During the entire weekend, the twins did not make many unforced errors and when another pair challenged them, they responded with a great touch, a big serve, or a creative attack to turn the match in their favor.

NCAA Beach Volleyball Tournament: Day 2

Hawaii and Florida State Go toe to toe.

By Stephen McCarthy, Prepvolleyball.com

Gulf Shores, AL: The intensity of Day 2 at Gulf Shores started as soon as California rivals USC and Pepperdine squared off in the first match, in which, USC prevailed and eliminated the number two seed Pepperdine. After being upset in Day 1, UCLA returned to the court with an edge and moved quickly past LSU and USC on the day. But the dual of the day was Florida State and Hawaii took the courts. With the help a raucous home crowd, Florida State took 3 of 4 third sets to win the dual and punch their ticket to the finals.

With Tallahassee a short 3 hour drive from Gulf Shores, AL, the atmosphere was decidedly pro-Florida State. A slow start by Hawaii in 4 out of the 5 matches made it look and sound like it would be a blowout, but Hawaii rode out the crowd and took a small lead into the second sets. The tables continued to turn in Hawaii’s favor as Hawaii traded set wins and winning one match. With four of the five matches going three and the FSU faithful sprinting from court to court to court to watch the third sets. It came down to a windy court 5, Madison Fitzpatrick and Francesca Goncalves of FSU prevailed 15-12 to advance the team, 3-2 to the finals. With the loss, Hawaii-UCLA will play for a chance to play FSU in the finals.

Top Pairs of the Day:
1. UCLA: Nicole and Megan McNamara, It is not that they win, it is how they win. The pair show a big serve to win points, come back with big touches and great sets to unleash an array of creative attack shots that, more times than not, land in their intended spot. A unique pair of creative young players and the best team in the tournament.

2. USC: Abril Bustamante and Tina Graudina, decidedly improved from Day 1. Abril played with an injured hand and the pair blistered LSU and UCLA with power and solid defense. In second match, Abril and Tina went toe-to-toe with the McNamara’s. The match ended all square, 17-17 in the third set, when the match was called as UCLA advanced to the next round.

2018 NCAA Beach Volleyball Tournament: Day 1

By Stephen McCarthy, Prepvolleyball.com

Gulf Shores, AL: Day 1 Action at the 2018 NCAA Beach Championships was a combination of great weather, top teams in the nation and one of the best beach volleyball venues in the United States. The top seeds won their first round duals easily. The first upset of the day occurred when Florida State broke top-seeded UCLA’s 30 dual win streak in a very close match and then number two seed Pepperdine lost to three seed Hawaii, 3-2.

The day started under sunny skies and gusts of wind up to 15 mph off the Gulf of Mexico. Each of the 8 teams played an opening round with the top four seeds winning each of their duals. In the winners bracket, Florida State controlled the match from the beginning, taking 4 of the 5 first sets from UCLA. UCLA stood up and started to mount a comeback that was too little, too late, they had dug a hole too deep to overcome. Hawaii and Pepperdine’s dual was much different. Hawaii made the initial move in the first sets, but Pepperdine clawed back to win 3 of the 5 first sets. During the second sets, Hawaii turned the tables and won 2 of the 3 matches with courts 4 and 5 going to a third set. Ultimately, Hawaii’s Paige Dreeuws and Hannah Zalopany prevailed 15-13 in the third to win the dual for Hawaii.

Top Pairs of the Day:
1. Hawaii: Ka’iwi Schucht and Emily Maglio, a traditional beach volleyball pair of a big blocker/big power and a great defender. They ground out points with great touches and used the big power when they needed it most. They won both of their matches against South Carolina and Pepperdine.
2. UCLA: Nicole and Megan McNamara, controlled both of their matches with their all-around game. Their great ball control and setting, the occasional big hit and crafty scoring defeated Florida International and Florida State.
3. Pepperdine: Deahna Kraft and Corinne Quiggle, outside of losing a highly contested match against Hawaii’s top pair, Deahna and Corrine won their first match in convincing fashion with their trademark efficient play. They continually had outstanding touches on defense, which lead to scoring at a high level. In the end, a couple unforced errors at the wrong time cost them the match against Hawaii.