Transitioning from high school to college can be an intimidating task. Luckily, you have a few months during the summer to make the task more manageable. In order to play at the next level you will need to be able to move faster, jump higher, hit harder, and pass more accurately. This means putting in the time and effort to grow over the summer before you begin. That way, you will have a head start and you will feel more confident your first year.
Get Stronger
Hopefully, you were exposed to weight training in high school. If not, you need to start weight training as soon as possible. Being stronger will be necessary to play at the next level.
As an 18 to 19 year old it is important to focus on the major muscle groups used in volleyball in order to have a solid foundation. This means focusing on your legs, back, abdominals and shoulders. Exercises such as squats, cleans, and lunges are crucial to increase your jumping ability. Plyometrics are important but are most effective once your major muscles are already developed. Your shoulders and lower back will receive a lot of stress in the college game so make sure they are strong in order to prevent injury. Similarly, a strong core will go a long way so get your abdominals strong.
Give attention to the rest of your body as well. Your goal is to be strong and athletic so work on any weak areas you may have. Strong muscles will be less likely to be injured. Your goal in the gym should be to become a well-rounded athlete so do not focus on areas that will not help your ability to play. Remember, having huge biceps may look good but it will not help you much on the court.
Get in Shape
At the next level, you will need to be able to play harder for longer. As such, your aerobic fitness is crucial. Focus on exercises that will help you in volleyball; running stairs, running sprints, running sprints uphill, swimming, riding a bike. Being able to run five miles in forty minutes is impressive but you are better off spending that time focusing on exercises that will increase your aerobic capacity and make you stronger and faster.
Stretch
Use the summer to increase your flexibility. A flexible muscle can handle more strain which will decrease your likelihood for injury. Yoga can help but is not necessary. Simply warm up and then stretch as you would for practice or a game, taking each stretch as deep as possible. Always try to push yourself a little farther each time.
Study
Your understanding of the game will need to improve in order to survive in the college game. It is possible that you made it through high school being successful without watching tapes or studying theory. The same is not true in college.
Spend time watching tapes of some of your games. Tape yourself during the summer club season and watch your progression. Notice things which you need to work on and focus on those during your next practice.
Rest
Have fun over the summer and take time to relax. Between classes and volleyball, the life of a collegiate athlete is demanding. Take time for yourself over the summer and do the things you enjoy. Volleyball is fun and should not be viewed as a chore so do not burn yourself out. Enjoy the transition to college and feel a sense of pride in your accomplishments.