Emory University Team Volleyball Camp
July 21 – July 24, 2008
All rising 8th – 12th graders are invited
Deposit: $100.00
TOTAL COST: $370.00
Transportation to and from camp will be provided. Costs will be billed to student accounts.
(Forms with deposits due to Coach Nik- by Wednesday, May 28, 2008)
Transportation:
APPROX DEPARTURE TIME: Monday, July 21, 2008 @ 10:00 A.M.
APPROX. RETURN TIME: Thursday, July 24, 2008 @ 3:00 P.M.
Packing List (This is only a suggested list):
· Plenty of volleyball workout clothes (prepare to sweat – 7 sets minimum)
· Plenty of sports bras and clean undergarments (you will want to change a lot)
· Laundry Bag
· Laundry Detergent and Quarters (if you plan to do wash)
· Volleyball shoes, ankle braces and plenty of socks
· Knee Pads (if you have two pairs, you may want to pack both pairs)
· Flip-flops
· Bathing Suit
· Bed linens, Blanket and Towels
· Pillow
· Camera
· Snacks and/or Water Bottle
· Spending Money (for camp store, snacks, other incidentals)
· Painkiller (i.e. – an anti-inflammatory like Ibuprophen or Aleve)
· Feminine Supplies – if you will need them
· Any other medicines you normally take
· Toiletries (including soap)
· Music/playing cards/games for down time
· Umbrella/Raingear
· A good attitude and healthy work ethic!
Volleyball Pre-Season Workout Information:
Student-athletes are expected to do a base-line strength and conditioning workout with Coach Pulliam or one of the volleyball coaches in the next few weeks. Benchmarks will be established and improvement in overall strength and vertical jump will be measured and assessed at tryouts.
Testing Dates: Friday, May 23rd – 3:15 – 4:15
Monday, June 2nd – 3:00 – 4:30
Tuesday, June 3rd – 3:00 – 4:30
(If one of the above dates will not work in your schedule, you will be able to do
testing with Coach Pulliam the week of June 9th and/or set up another time with
Coach Pulliam or Coach Nik-)
There is no substitute for working to get in shape. To perform your best and feel your best, you must be in shape. Fortunately for us, Coach Pulliam has a summer program in place for Lady Spartans. So, let’s get after it.
Serious volleyball athletes should be lifting weights 2-3x per week, jump training 3x per week and doing some sort of conditioning (varying short and long distances) 3x per week.
Examples of Conditioning:
· Long distance running: Each athlete will run a timed mile during tryouts. It should be your goal to make the designated times below:
o JV (9th and 10th graders) – 9:00 minutes
o Varsity (11th and 12th graders) – 8:15 minutes
(FYI – the winner of the GHSA 5A girls track meet in the mile finished with a time of 5:02)
If you do not meet these benchmark goals, it DOES NOT mean that you cannot make the team. At the same time, you should take this timed run seriously. Most people cannot make these times without consistent practice.
· Sprints: Each athlete will run sprints during tryouts. Layout will be as follows:
o 50 Yard Sprints – 3 sets of 8 sprints. 40 seconds will be given for each sprint (for example, it takes 8-10 seconds to run the first 50 yards; the remaining time is for recovery prior to the start of the second sprint). Four minutes of rest are given between sets. Again, this workout is tough unless it is practiced ahead of time. I suggest practicing in the early mornings or late evenings to avoid the heat . . . and have some water on hand as well.
· Abdominal Work: Each of you will be responsible for doing 3 sets of 50 abdominal crunches. It is important to have a strong core to be a great volleyball player.
Attending to the LADY SPARTAN summer workouts will put you on pace to be in great shape. Remember, establishing a workout regimen at a young age positively affects your exercise patterns for life. Not only will you become your best at volleyball, but you will also maintain healthy hearts, bone density, and muscular strength (muscle burns fat you know). Plus, research repeatedly shows that exercise decreases the likelihood of psychological or emotional problems for women later in life!!!!
See Reverse Side for Lady Spartan Strength and Conditioning Schedule
Summer Strength & Conditioning Program Daily Schedule
Monday / Tuesday / Wednesday / Thursday / Friday8-10
Football / 8-10
Football / 8-10
Football / 8-10
Football / 8:30-10
Speed Work
10-11:30 Lady Spartan / 10-11:30
Lady Spartan / 10-11:30
Lady Spartan / 10-11:30
Lady Spartan / 10-11:30
????
Dates of Operation:
June 9th – June 27th
July 7th – July 31st
Closed:
June 30th – July 4th Closed (GHSA Mandated Dead Week)
Tryout Schedule:
Tryouts will begin on Monday, August 4th, 2008 and be completed by Wednesday, August 6th, 2008. Detailed tryout schedule will be posted on the Volleyball website, but plan to practice in the mornings and afternoons/evenings for the first week of tryouts and practice. Beginning on August 11th, practice will be held each afternoon. Detailed monthly practice calendars for both Varsity and JV will be available to download from the volleyball website.
Other Team Activities:
Friday, August 1st – Optional Team-Building Trip to Lake Lanier Water Park
Departure: 9:00 AM
Return: 6:00 PM
Cost: $30 admission plus food & transportation
Sunday, August 3rd – Team Kickoff Party – Pot-luck Dinner (team moms will help coordinate and will be in touch for help bringing food)
Time: 6:30 PM
Place: TBD (check the website for exact location)
Team Moms:
Varsity: Margaret Liedberg
(706) 549-0833
JV: We will need a volunteer for the 2008 season
Financial Obligations:
Required Items: Cost:
Vortex Shorts (in green and black) $19.00 each
Team Food (for matches and/or tournaments) Costs will vary
Parents are required to sign up to bring refreshments for home/away matches. Generally, more than one parent will sign up for each playdate and will be assigned certain types of foods. Team parents coordinate the food for each playdate! Sign-ups will be handled prior to the start of the season.
Optional Items: Cost:
Other merchandise
Shoes $75.00
Kneepads $18.00
Sports bra $25.00
Active Ankles $35.00 (per ankle)
T-shirts $8-$10
Team Camp $370 + transportation