Tips to Help Volleyball Players Stay Healthy During Quarantine 

  • May 9, 2020
Pakmen Volleyball training exercises

by Pakmen Research Staff

Undoubtedly, the breakout of COVID 19 impacts different aspects of our lives. The spread of this virus is a problem for all sports. The outbreak means a pause for athletes that will negatively affect their sport career.

This pandemic restricts involvement in volleyball in several ways. Developing volleyball skills during quarantine can be hard because of restrictions on attending a gym and training together to develop one’s teamwork skills. It’s also important to note that all sport events (local and international volleyball competitions) have been canceled.

In order to minimize these effects on one’s sports career, volleyball players have to train hard all the time. Remember, the training process doesn’t have to be interrupted. However, there is only one way to train during the outbreak. Evidently, athletes may find it hard to workout at home without the assistance of a coach and are likely to face multiple challenges during the process.

It’s crucial for players to stay physically and mentally healthy. First and foremost, players should stay at home and keep a minimum distance of six feet. Additionally, players should get a good night sleep, exercise and eat a balanced diet. This helps players to boost their immune system and stay healthy.

How do you eat right, stay healthy, reduce stress and improve sleep? These are common questions many may ask themselves during the outbreak. Today, we’ll give you insights into all these important aspects and provide you with tips for staying healthy during this global crisis.

Get Plenty of Sleep

It’s fair to say that our health largely depends on sleep. There is a direct link between stress and sleep. This means you will get enough sleep if you’re able to manage the stress.

However, managing stress right now is no easy task. No one’s allowed to meet or communicate in person during quarantine. They can’t visit a gym to exercise normally nor can they participate in any activities including sport events that have now been canceled.

Undoubtedly, all of this is impacting everyone’s mental health. Luckily, effective solutions exist. There are many things that volleyball players can do to manage their stress efficiently.

For example, volleyball athletes can meditate and do yoga. You don’t need a coach, equipment or the need to attend a fitness center.

It’s easy to do yoga and meditation at home. All that you need is the desire to practice. Find a quiet small place in your house and enjoy meditating.

You’ll find it easy to get started with yoga and meditation. If you’re new to yoga and meditation, there are lots of apps, videos and online courses. By doing yoga and meditating on a regular basis, you’ll reduce a significant amount of stress, thus helping you sleep better.

Get Exercise Regularly

As mentioned previously, the outbreak makes it impossible for volleyball players to visit a gym and do exercises. However, there are several exercises you can do by yourself. Volleyball players should take a different approach to training and get creative to find new ways to workout.

During the period of time, you can do workouts at home or outdoors. If you choose to exercise outdoors, keep a safe distance of six feet between others.

There are many simple activities that volleyball players can do like walking, running or even biking. By choosing to do these activities, you’ll be able to workout safely.

Of course, it’s always possible to workout at home during quarantine. However, you won’t be able to do some workouts without special equipment. Luckily, there are many exercises that don’t require any special equipment and can be done at home easily. Among the best exercises that volleyball players can do are: burpees, planks, push-ups, sit-ups, etc.

As previously mentioned, volleyball players should do yoga to release stress. Yoga is a complex of exercises and stretches that make your body flexible and provides several benefits, such as making you healthier internally and preventing common volleyball injuries.

Going up and down a flight of stairs can help strengthen leg muscles, improve footwork and increase endurance.

These aren’t gym-style workouts and can be easily done in small places. Many fitness instructors also  offer online exercises, so you can join an online fitness instructor to workout.

Hydration is also a vital part of staying healthy. Normally, a man should drink up to 4 liters of water and a woman should drink up to 3 liters of water every day. However, you need to drink more water if you do exercises. When working out, make sure you’re consistently drinking enough water to avoid dehydration.

Eat Healthy

It’s crucial to  be eating right during the COVID-19 outbreak. Obviously, volleyball players should eat foods that help them boost their immune system.

Right now, it would be best for volleyball players to focus on fruits and vegetables. Make sure that broccoli, brussels sprouts, onion, garlic and sweet potatoes are included in your diet. Eating these foods will help improve your immune response and stay healthy.

Of course, you should eat protein rich foods such as nuts, seafood,meat, tofu and peanut butter. These foods will give you energy to increase your productivity, do workouts more effectively and help increase your performance significantly. On the other hand, there are some foods that should be avoided which are rich in added sugars, salt and saturated fat.

Take Precautions

Taking precautions plays a very important role in stopping the spread of the virus. Stay home, do hand washing frequently and do air conditioning in your building regularly.

If you go out, don’t forget to wear a mask and carry hand sanitizer and avoid massive gatherings at any cost. You’ll be able to resume practice when the spread dies down and things start to go back to normal.

Thank you so much for reading this article. We’ve just provided volleyball players with tips for staying healthy during the quarantine. Follow these tips to minimize the risk of getting the virus and stay healthy during the outbreak. As always, we wish you the best of luck!