i have two weeks before volleyball tryouts how an i get myself backin shape?
962410
start running...alot.....my suggestion is if you have a treadmill or a stationary bike put it on the interval mode and go all out. try to exercise as intense as possible, this will get results faster.\n\nthe funnest and most practical way is to actually play sports. get some friends together and play volleyball if you can. if not, get some friends and play 2 on 2 pickup basketball full court.....this will really get you in shape....if you cant play b-ball, try some tennis. get a fit friend and challenge her to a game. you run alot especially back n forth which will improve your speed.\n\ntry running some sprints too.......about 40-50 yards.....at least 10 in a row with only 15-30 seconds rest in between.....\n\na healthy diet would increase results as well...\n\ngood luck hope you make the team!!!!
417323
I jouned when kicked out of colege and even though I am in decent shape, I was still in trouble with the running.  Don't like to run....So start running, little distances at first but buold up to a mile at least in 10 minuts before u go.\n     Also have some exercises to build up your upper body strenght.  But mostly and importantly...RUN..RUN..RUN !!!
847294
STRETCH!\n\nOdds are your coach will be putting you guys through the conditioning ringer over the next few weeks.\nYou will need to stretch for a few days prior as well as before your practices/try-outs.  Remember to stretch your neck...get on your toes and put your forehead on the ground (use your hands if you must take some of the weight off of your head).\nWhen in this "tripod" position, roll backwards, forwards, side to side, and all around.  I always remember my neck being the sorest after the first few practices...\n\nRemember...lifting weights is great and everything, but you can win a lot of matches with "slicks" that would mean using your brain...the best practice is getting out there and rollin' around with somebody for a while...preferably someone who is gonna whoop on you a bit and make you figure out what is and isn't working.\nGood luck!
342715
lift weights..start with low weight and high repitions and also do some cardio...Consume one protein shake a day usually after your workout..start with 5 days a week of training...eat healthy and you will see results
333440
Minimum 5 weeks if you are under 20, and that includes training for +/- 2hours, 5 days a week.\nOver 20-25 the time roughly doubles.\n\nThe best meals are low in fat, high in protein, good carb count, and high in fruits.  Lots of water is a must.\n\nYou basically have to flush your bocy and begin building up.\n\nIf you are already in decent physical shape, you can reduce the total time to half.  But remember, its not all running.  Training has to include ball skills and tactical awareness.
593328
drink ur milk, and watch out for osteoperosis, other than that stretchall the time and keep ur stamina up.
374625
Ask the teams in your area if they hold try outs. If they do, go to one of them and if you are any good, they'll sig you up.That is the way it is in my part of the world.
443539
Be in shape before the season.  That means interval work (sprint/jog/spring/jog) and distance work.  You will have an edge over all the other players because your skill level will not drop off due to fatigue.  Be open minded because your coach may have a different approach to the game than your previous coaches.  \n\nLastly, work on your skills, dribbling, juggling, and if you can find someone to work with, passing and shooting.  And do not forget to work on your weak foot.  Coaches look for players with the ability to play multiple positions and capable with both feet.
978679
Hey, that's great you are trying out for cheerleading! And you sound very prepared, but just some tips for tryouts...\n\nBe fit, on time and enthusiastic. Be prepared and alert to follow instructions. Keep a \npositive attitude. Always have a smile on your face! \n\nListen to your captain/instructor. Don't play around with other people too much, I mean, be friendly, but this is serious work. Pay attention to steps you will be asked to follow, because you will learn something and then you have to preform it on the spot!\n\nDon't be late for ANYTHING. Show up 3 hours early if you have to! 3 hours LATE will piss them off for sure!\n\nBe sure to stretch real good before and after tryouts. Don't attempt moves unless you already know them or have trained for them. It will cause injury and annoy other team mates.\n\nNEVER be afraid to ask a question (it's better than not knowing and making a fool of yourself), but don't say something like "I can't do this", no one needs - nor likes - a quitter, and that will send you packing SO fast.\n\nIf you make a mistake, move on and don't cause attention. Have tight moves and high jumps, and cheer LOUD!\n\nGet lots of rest the night before, don't try and do too much physical activity the day before besides stretching or practicing a rountine, bring snacks and lots of water, don't wear jewlery, don't wear makeup, don't chew gum, keep your hair puled back, and most importantly keep that smile and passion!\n\nI hope you have fun and make the squad! Good luck!
408065
Get involved in a summer league and/or camps. Go to all open gyms the coach holds!!! They want to see dedication! Run. Lift weights.
386328
Try-Out! Like you said, you already know the worst that can happen is not making the team. You will always have that what if I tried out--would I have maken the team if you don't. If you know a volleyball player- before tryouts ask them if they can help you brush up on a few skills. Good Luck!
1142719
I am experienced with cheerleading and it sounds like you're just scared to go up in a full.  You need practice and confidence with yourself and with the bases and back.
704687
I'll give you tips for preparing and for tryouts.\n\nBe fit, on time and enthusiastic. Be prepared and alert to follow instructions. As k cheerleaders on the team for tips.\nFind a good gymnastics center in your area, and have skills such as back-hand-springs, aerials, front tucks, back tucks...\nUnless you are really tiny and are going to be a flyer, you need to get some muscle and lift some weights at least 3 times a week. Your going to be lifting PEOPLE and WEIGHT for every stunt. \nHave a solid jump.\nRUN. Fun a few miles every week. Start off at 1/2 a mile and work your way up. You need to train yourself or else you will get exhausted real fast. \nStrengthen your core. 50 sit ups a day will improve jumps and stunting.\nKeep a positive attitude. Always have a smile on your face! \nListen to your captain/instructor.\nDon't be late for ANYTHING.\nPractice 5 times a week.\nBe sure to stretch real good before and after tryouts. Don't attempt moves unless you already know them or have trained for them. It will cause injury and annoy other team mates.
853163
I would take a militaristic approach, if I were you.  Do a variety of push-ups, pull-ups, and sit-ups.  Also do some running, cycling, and swimming (if you can) to improve your cardiovascular endurance.  If you can afford $15 a month, go to GNC and get a big jug of whey protein to take immediately after working out.  As far as what to wear, just be comfortable.  When I work out at home, I usually just wear athletic shorts with no shirt.
911013
start running the same distance  now and get urself into shape this way u wont get tired towards the end and will be able to push ur self
820922
Jacky has the best answer so far, but its unlikely that you are going to see anything serious in two weeks.  The best you can hope for is to get the abdominal muscles that you already have to tense more.  This requires crunches but sit ups will work if you don't have access to a machine.\n\nYou could try taking creatine ester.  It causes your existing muscles to swell a little bit.  It might make you look a little better in the two weeks.  You get it at the health food store.\n\nThe bottom line is that if you want to tone and increase your build, you need to join a gym because its really difficult to do it without machines.  Not only that, but you can make friends with people there who *obviously* know what they are doing.  As long as they are not a$$holes, they usually don't mind giving other guys advice.\n\nAnother thing.  Do NOT do aerobic exercise like walking or jogging.  That's for fat people.  You said you are skinny.  You need crunches for your abs and bench presses for your pecks and triceps. Curls are also good for your biceps.  \n\nAlso, you need a high protein diet.  Get it from meat and whey supplements.  Carbs are not your friend, but you still need them in moderation.  I have found the unground beef steak is the best for me.  It seems to have the best bang for the buck as compared to chicken or pork.
398986
oh yeah! work on your technique to a point where you know how many steps you're gonna run before you make the jump at the board. Measure your running start distance. Time your approach to the board. Visit the gym 3 times a week working strictly on your butt, hams, quads, and calves. The work out to use are squats. doing 6 sets of at least 15 reps per set. Put these to your practice regimen, and it is a promise that you'll be jumping 11+ inches extra in 2 weeks