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Single arm deadlifts The single arm deadlift strengthens hamstrings, glutes, and lower back muscles. By lifting one foot off the ground while doing this exercise, you also add a balance component that engages the core. A stronger core increases a volleyball player's stability and helps her achieve quick movements across the court. Plyometrics Plyometrics (aka jump training) typically uses ropes or a box and is ideal for increasing power, stamina and strength. Plyometrics are especially useful for volleyball players, who rely on explosive vertical jumps. Performance eating Another key ingredient to achieve peak performance is proper nutrition and meal timing. Generally speaking, you should avoid eating right before a workout. If you need fuel to make it through, try a small piece of fruit, which will digest easily and provide quick energy. Beet juice provides a perfect pre-workout boost with high amounts of nitric oxide, which helps increase blood and oxygen flow to your muscle groups. Caffeine has been shown to cause major improvements for endurance athletes when taken before long workouts. Make sure you consider your sensitivity and don't use caffeine if you have high blood pressure or a heart condition. After a workout, optimize muscle recovery with a blend of carbs, fat, and protein, ideally within 20 minutes of stopping. String cheese, jerky, and fruit are all convenient options that travel well and can be eaten on the go. Nuts are also an ideal blend of protein and fat that aids in muscle recovery. In addition, watermelon makes an excellent post-workout snack as it contains antioxidants, which facilitate the removal of lactic acid. The high water level in watermelon also helps replenish lost fluids. No matter your sport, a good diet and some sport-specific training can help you reach the next level. FREE FITNESS FRIDAYS Enjoy complimentary access to all group fitness classes and fitness areas every Friday in October. Reward yourself with specials from the Wellness Center and Club Shop. Contact 206.839.4785 or fitnessadvantage@wac.net for more information. All October long SEPTEMBER / OCTOBER 2016 | Washington Athletic Club Magazine | 31