I really need your help!! 10 pts best answer!!?

Question

hey.. okay so i play volleyball (obviously hah) and last season injured my knee.. i did physio, and had surgery in march. i've slacked big time on physio for about 2 months.. and i'm extremely out of shape because of everything. but i'm able to excersise intensely now, to try to get back into shape.. the problem is, i have a volleyball camp august 11-14. and i got a letter from the camp saying i should be in the best shape possible, because the camp is an intense week of physical activity.. and i'm scared!!! i only have less than 3 weeks to try to get in wayyy better shape. i need as much help and advice as possible.. so basically i need to know:

- is it possible to get back into shape in less than 3 weeks

- what is my best option for excersises to get me more conditioned and ready for the camp

- and anything else that could help me

thanks so much, i really appreciate it.. and don't be afraid to give as much info as possible!! thanks again for taking the time to read and answer!!

Answer 1

it is very posable i would do yoga as well it helps

Answer 2

i had knee surgery..didn't do thereapy and couldnt' play my junior and senior year.... you need to strengthen your knee before you do anything... sit on the ground.. put your hands behind your and lean on them... lock your knee... keep your foot flexed... lift your leg up about a foot and a half off the ground... hold for a second and then put it back down... do 3 sets of 15...then do the same thing but tilt your toes outward... then the same but go up then out then back in and down... sorta like a "T".....all 3 sets of 15... then when you get done...make sure you stretch your hamstring GOOD....make sure you work both knees in everything... because i worked too much on my bad knee and now my other knee is weaker... do wall sits... lunges... cycling... balance on one foot on a trampoline will strenthen the little  muscles and then when balanceing becomes easy.. maybe throw and ball back and forth with someone...

Answer 3

basically follow what these people say.

when i had my knee injury( fell trying to prevent a spike)

i used ICYHOT between practices, or certain knee patches

to prevent cramping

so when you do these workouts you might want to to wear like a ICYHOTT patch.

Answer 4

It is possible to get back into shape in less than 3 weeks but its gonna take alot of hard work. Run for at least 30-50 minutes a day and do some light exercises. Jump rope is great for conditioning but don't overdo it so you don't re-injure your knee. Eat right at meal time obviously. Thats just about it. And don't forget the best way to get in shape for a sport is to play it as much as possible and practice.

Answer 5

First of all you need to get on a good diet. That means lots of water, fruit and some carbs.

The best way of getting healty and in shape is not diet - its excercise. And aerobic excercise is the best form. That means LONG jogs maintaining a constant heart rate of between 140-180. You don't want to get tired by doing short sprints. Just go for an hour jog maintaining a slow constant speed - once a day maybe twice. You should be able to hold a conversation while jogging. That is the best pace for getting healty and into shape.

Good luck!

Answer 6

Of course it's possible to get into shape in that period of time.

It just depends on how badly you want to get into shape and how focused you are.

Go to your volleyball coaches and explain your situation to them, and ask them what you can do to train before your camp.

Most coaches will help out girls willing to try.

They will more than likely give you a ton of things to work on, but if you stick with it, camp will be no big deal for you.

Answer 7

well im no volleyball player... but try to get a personal trainer, thats probably your best bet. but if you dont, remember when training, dont go over your limits!!!

Answer 8

maybe u can drink plus protein amino milk,, in a week u can have the best shape of ur body

Answer 9

eat carrots alot and jog and crunches and pushups and go to the gym with a parent and let them kick your but

Answer 10

Hey I play too! The best thing would be to go to a local high school/middle school and run/jog/walk around the track at least 3 times every day. There are many core exercises you can do that my coaches require me to do every day, and they take about 5 minutes each but they really help to strengthen your core. If you've heard of cherrypix, flutterkicks, and leg throws, you can do those. They will also help a ton. Also, if you have a slanted roof, you can take a volleyball and serve it up there and run after it when it comes down and catch it and serve it up again, or you could just bump/set it up again. All of these really help.

Hope I helped!!! Good Luck!!!

=]

Answer 11

try going to a local high school and running bleachers haha i love it its so much fun!!!

you could also just go to a gym and run on a treadmill or take a spin or yoga class

also try to eat healthy and drink lots of water

***hope i helped and good luck!!!

Answer 12

I would suggest using a bicycle to go around on - giving you extra exercise, say instead of using a car for short or medium? trips - and it should not hurt your knees.

Maybe wearing a knee brace? (I've seen injured players using such a device) - I would guess it supports your knee, if it is still weak.

I think buying a cheap practice volleyball would be good.  Cheap so that it can be used on outside walls.  Practice your spiking - by throwing it up and go forward spiking it.

Vary the sets so you can spike at different and awkward sets (like do some left-handed ones).  And practice with other volleyball players, so that you can dig, set and spike at each other.  You don't need a net to do this.

Have the ball at the right air pressure, so that it is 'soft' and safe to use.  You should be able to press your thumbs about 1/8th inch into it - the store will adjust it to your requirements.

No sense in getting a injury now or soon...   A soft volleyball will keep any possible injuries down to the minimum.  I don't believe in using rock hard volleyballs.

If you spend whatever spare time you have - practising, and doing a lot of bike riding ... you should OK in time?

Answer 13

Hey girl!!!

Fellow volleyball player!!!

Oh my gosh i love it!

ok so what i suggest is start running. 3 miles a day. Even if you have to walk some dont worry.

ask your mom to join a gym. go 3-5 times a week

use cardio machines 1/3 of the time

strength training machines 2/3 of the time

good luck!!