June 1 – August 20, 2025 · Volleyball Season Prep
Tap any day · workouts are optional on volleyball days
No food is off-limits — chips, pasta & all your faves stay. We're just adding in the good stuff too so you feel amazing on the court.
Aim for 8–10 glasses a day, more on volleyball days. Add lemon or cucumber for a cute twist!
Eggs, chicken, yogurt & shakes help your muscles tone & recover. See the Protein Log tab!
Chips & pasta are totally fine — just pair them with colorful, whole foods too. Balance is everything!
At 130 lbs and 5'6", your sweet spot is roughly 65–90g of protein a day — no pressure, just a good goal to aim for! On heavy volleyball days, shoot for the higher end so your muscles recover well.
Log how many grams of protein you got in each meal. Click the food chips below to add quick amounts!
Whether or not you work out, stretching every day keeps your body feeling amazing — especially during volleyball season. Even 10 minutes makes a huge difference!
On volleyball days, do the Pre-Practice Warm-Up before you play and the Post-Practice Cool-Down after. These 5–10 minutes will prevent soreness and keep you playing your best all season. The other sections are extra credit — do them when you have time!
Stand on one leg and swing the other forward and back like a pendulum. Then side to side. Hold a wall for balance.
Extend arms out to the sides and make big slow circles forward, then backward. Gradually increase speed.
Feet shoulder-width apart, hands on hips. Rotate hips in a big circle one way, then the other. Slow and controlled.
Jog in place bringing knees up high, then switch to kicking your heels up to your glutes. Gets the blood flowing!
Stand on one foot, pull the other heel toward your glutes. Hold a wall if needed. Keep knees together and stand tall.
Sit on the floor, one leg out straight, one bent. Reach toward your toes with a flat back. Don't force it — just breathe into it.
Bring one arm across your chest and hold it there with the opposite hand. Keep shoulders relaxed and down.
Sit with the soles of your feet together, knees out. Gently press knees toward the floor. Breathe and relax your hips.
Kneel and stretch your arms forward on the floor, forehead down. Let your whole back release. This is your moment to decompress.
Clasp hands behind your back, straighten arms, and gently lift as you open your chest toward the ceiling. Breathe deeply.
From a plank, bring one knee forward toward your wrist and extend the other leg back. Sink your hips and breathe. One of the best hip stretches out there.
On hands and knees, alternate between arching your back (cow) and rounding it (cat). Slow and rhythmic with your breathing.
Lie on your back, bring one knee across your body to the floor while keeping shoulders flat. Look the opposite direction. So relaxing.
Step one foot forward into a lunge, drop the back knee. Sink hips forward and down. Keep your core engaged. Great if you feel tightness in your hip area.
Stand in a doorway, place forearms on the frame, and gently lean forward. You should feel a big stretch across your chest and front shoulders.
Stand with feet hip-width, slowly fold forward and let your head hang completely. Bend your knees slightly if needed. Just let gravity do the work.
Roll wrists in circles both ways. Then place palm flat on a surface and gently lean forward to stretch the forearm. Setting puts a lot of stress here!
Roll each ankle in circles, then stand with one foot back and press the heel to the floor for a calf stretch. Do both straight-leg and bent-knee versions.