News Update January 11th Please Read

Welcome to Colgan Volleyball 2021!
Please contact me with questions or if you are a freshman who is interested in playing this year.

Try Out Date Changed
Try Outs Now Febraury 16,17,18  4:00 PM - 6:00PM

Hello again everyone,
 We had a coaches meeting Friday and we do have some updates.  I would suggest reading this closely.
1st. - We are moving try outs back to Tuesday February 16th. (So, Feb. 16,17,18) February 15th is Presidents Day and I know a lot of people will be at tournaments so we are just going to move try outs back to Tuesday, February 16th.

2nd - All paper work needs to be in before the first day of try outs.  The paper work includes the following Your updated physical, your concussion training certificate, your emergency card.  All of them are located on the Colgan Canvas athletic page.  They are having a big turn in day Saturday, January 30th from 3:30 - 5:30. I know this poses some problems for people because if you are like me you are at a tournament that Saturday.  You can turn your paper work in at any time in the Colgan front office during business hours and they will submit it to Ms. Ausborn.  I would do this sooner rather than later as they will not make any exceptions this year.  If you turn it in on the first day of try outs, they will not let you try out that day.

3rd - Why does that have to be done.  You also need to register for SWOL - Sportswear Online.  I believe it is also on the Colgan Canvas athletic page.  If you have any issues, contact Ms. Ausborn directly at but you have to turn your paper work in and then register and then she will approve you.

4th - Your SWOL paper work online will need to be filled out every day before noon in order for you to practice or play on that day.

5th - You won't be able to be late for practice.  You will need to check in 30 minutes before practices or matches and once the doors close, they stay closed.

6th - There will be no locker room usage, so you need to come ready to practice.  You also need to bring plenty of water as the water fountains are shut down and there will be no coolers.

7th - In order to view the games, you will need to obtain a NFHS subscription to view them online

I know that is a lot to digest.  But we as a staff are committed to keeping our players and staff safe this season.  I would suggest just starting with number 1 and going to the Colgan athletic site and getting your physical, concussion training, and Emergency card done and turned in.

Right now, we are slated to practice 4:00 - 6:00. 

I hope everyone is safe and healthy and we look forward to seeing those that choose to come out on February 16th.
 

Practices and matches will begin right after try outs if you are selected and will be Monday - Friday with some selected Saturdays. Practices and matches are mandatory with the obvious exception of illness.

Obviously we will have additional Covid protocols in place which will most likely include wearing masks at practices and matches and completing the Covid contact form the day of practice and matches by noon that day.  If the Covid contact form is not completed you will not be allowed to participate that day.

Below is out match schedule for the year, so you have an idea on the length of the season.  It is subject to change.

Volleyball Game Schedule

Updated: 11/12/20

  
Below is a body weight workout you can do at home to prepare for try outs.  Please come in, in shape and ready to play as this is a short season.

Colgan Volleyball Body Weight Workout

Day 1, Day 3, Day 5

Body Squat                                                   2 sets of 25 and 1 set until failure (until failure means you can’t physically do it anymore)

Load and Explode                                       3 set of 15 – Load and extend up through

                                                                        Your toes into a calf raise position. Don’t

                                                                        Forget to use your arms

Push Up or Negative Push Ups               3 sets until failure

Calf Raises (Quarter load to calf extended up on your toes)         2 sets of 15, 1 set til failure

Explosion Jumps                                         2 sets of 15, 1 set til failure.  Load into full

                                                                        Squat and jump as high as you can using

                                                                        Your arms and throwing them to the ceiling

Tricep Push Ups or Diamond Push Ups            3 sets til failure

Lunges                                                           3 sets of 15

Side Lunges                                                  3 set of 15

Burpees with full push Up                       3 sets of 10

See Page 2 for even day workouts

Day 2, 4, 6 Workout

Core

Knees bent at 90 degrees in the air                                          3 sets of 20

Feet on ground knees bent, cross right leg over left

Go opposite elbow to opposite knee                                       3 sets of 20

Switch knees                                                                                    3 set of 20

Legs Straight up in the air 90 degrees at the hip                   3 sets of 20

Hand to opposite ankle                                                                3 sets of 20

Switch                                                                                               3 sets of 20

Planks (Hold 30 seconds)                                                             3 sets (Hold for 30

                                                                                                            Seconds)

On your back hold your ankles 2-6 inches off the ground  3 sets (Hold for 30

                                                                                                            Seconds)

Superman                                                                                        3 sets (Hold for 30

                                                                                                            Seconds)

Banana                                                                                              3 sets (Hold for 30

                                                                                                            Seconds)

Glute Bridge                                                                                    3 sets (Hold for 30

                                                                                                            Seconds)

Cardio

You can do this in various ways Exercise Bike, Stair climber, tread mill, or go out and run in your neighborhood

The best way to go about your cardio to be volleyball ready is to spring hard for 30 seconds and then relax to a slow jog for a minute and then sprint hard for 30 seconds and then slow jog for a minute.  If you are on an exercise machine, then you should crank up the resistance for the 30 seconds and then take it back to 1 for the 1 minute.  This should be done for about 20 minutes or until failure.  You will probably reach failure first at least when you start.

Please contact me at if you have any questions or if you are a rising freshman interested in trying out for the team.  We will also need managers so if you are not selected for the team please consider earning a varsity letter by being a manager.
Take care and be safe and healthy.
D. Keith Mesa
Head Coach Colgan Volleyball