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Nolan Catholic athletes at practice (2021)
Summer Work Outs: What your strength and conditioning coach want you to know
With summer work outs starting soon, there are plenty of do's and don't's of working out before the season begins. While some athletes take it upon themselves to take care of business and some athletes form groups or have coaches to guide them before rejoining their teams, there are still things they should know about what their coaches expect of them. VYPE DFW was given the opportunity to talk to Nolan Catholic coach KJ Williams to discuss the do's and don't's of summer workouts.
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VYPE: What are the "do's" of summer workouts?
Coach Williams: Getting all the athletes together to know each other all season long. They make up a lot of different personalities and summer allows the athletes to get to know each other prior to competition. Teaching how to lift the proper way is Key #1!
VYPE: What are the "don't's" of summer workouts?
Coach Williams: Don't miss too many days! You're preparing your body for a tough season; you want to be consistent in your work. Don't lift too heavy too soon- a lot of times kids like to rush into heavy weights before they need to. Make sure they know how to lift correctly before trying to lift heavy.
VYPE: What is one thing you try to steer athletes away from during the summer?
Coach Williams: Junk food! The summer is the time when everybody's at home and junk food is ready and available. I try to tell my guys to eat clean as best they can during the summer.
VYPE: Best tip for staying at peak performance even through the long off-season?
Coach Williams: Consistency! The more you do it, the better you'll be- that's with anything. Stick to your goals and plans.
VYPE: What is one thing- if nothing else- you hope athletes do during the summer to prepare for the upcoming year?
Coach Williams: The seven mental components of peak performance- 1. Effort 2. Concentration 3. Confidence 4. Poise 5. Intelligence 6. Teamwork 7. Leadership.
VYPE: What are common mistakes you see athletes make during the summer?
Coach Williams: Poor rest and hydration. Sleep aid and hydration are vital to the body's ability to repair muscle and build muscle cells. It's important that you get the right amount of rest and consistently hydrated the body.
VYPE: What's the best way to get ahead of the competition?
Coach Williams: To be your best self! Your main competition is yourself!
Photo by VYPE Media's Bradley Collier.
Year In Review: Top VYPE Austin Fall Sports Athletes
It's been a hectic, but successful 2019-2020 high school athletic year. While we have a break in the action, let's highlight the top VYPE Austin area athletes from the fall sports season (football, volleyball and cross country).
No. 1: 2020 TCU commit Grayson Schirpik's dominance during the 2019 volleyball season included 640 kills, 619 digs, 61 aces and 22 blocks and helped guide Leander Rouse to the 2019 UIL 5A Region III Semifinal.
No. 2: Junior quarterback Ace Whitehead recorded 4,982 yards and 75 touchdowns in Lampasas football's run to the UIL 4A Division I state semifinal.
No. 3 Senior quarterback Cooper McCollum had 4,405 yards and 63 touchdowns in Wimberley's run to the UIL 4A Division II state title game.
No. 4: Senior Anthony Monte repped Austin Vandegrift at the UIL 6A boys cross country state meet and marched to a runner-up finish at the end of the season event.
No. 5: Senior Brynlee Hollas' 648 kills, 536 digs, 70 aces and 46 blocks led Schulenburg volleyball to the UIL 3A Region IV Semifinal.
No. 6: Senior Risa Olson recorded 683 kills, 387 digs, 120 aces and 47 blocks in Austin Waldorf School's volleyball run to the 2019 TAPPS 2A state championship match.
No. 7: 2020 Oregon commit Annie Stadthaus had 598 kills, 151 blocks, 118 digs and 48 aces in Austin Vandegrift volleyball's trek to the 2019 UIL 6A Region II Quarterfinal.
No. 8: Senior Edwin Zamudio's win at the UIL 3A boys cross country state meet paved the way to Luling's seventh place team finish.
No. 9: Junior Jaci McGregor's victory at the UIL 4A girls cross country state meet helped Salado earn a 10th place team finish.
No. 10: Round Rock Westwood junior RJ Martinez recorded 4,253 yards and 42 touchdowns during the 2019 high school football regular season, including a 10-touchdown and 790-yard performance in the finale.
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