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When you step into a multi-day volleyball tournament, you're not just gearing up for a series of matches; you're preparing for a marathon of endurance, skill, and mental sharpness. Whether it’s a National Qualifier (NEQ), Capitol Hill Classic, or Nationals, the excitement and intensity of these events are unmatched. But amidst the adrenaline and anticipation, there’s one crucial element that cannot be overlooked: REST.

There’s no feeling quite like the first day of a big tournament. The anticipation has been building for weeks, and you're finally at the event you’ve been waiting for. You’ve imagined how you’ll perform, who you’ll meet, and how your team will come together. The excitement is palpable; the energy is contagious.

It’s easy to get swept up in the hype of Day 1. After all, you're finally back in action! However, this initial rush of enthusiasm can easily lead to a critical mistake: burning too much energy on the first day. With the constant buzz of excitement and the thrill of playing in front of a crowd, it’s tempting to pour every ounce of energy into your matches. But that can lead to exhaustion by Day 2 or Day 3.

If you’ve spent too much of your energy on the first day, chances are you’ll feel it in the days to come. The muscles become fatigued, your mind starts to wander, and that once-fresh enthusiasm starts to fade. This is where the importance of rest really comes into play. It’s not just about sleeping at night; it’s about maintaining your energy level throughout the tournament.

A common mistake many players make is forgetting the long game. Tournaments aren’t sprints, and you’ll need your energy levels to stay consistent over the course of several matches—sometimes over several days. That's why resting strategically during the tournament becomes just as important as your performance on the court.

At large events like NEQs or Nationals, there are a million things demanding your attention. Fans, teams, coaches, and even the atmosphere of the event itself are all distractions. You might feel the pull to socialize, explore the venue, or get involved in everything around you. However, it's vital to remember that your priority is to perform at your best, and that means knowing when to step away from the noise.

If there are things you truly want to do—like catching up with friends, checking out other teams, or even just exploring the venue—ensure that these activities don’t interfere with your ability to rest and reset. You only have so much energy to give, so use it wisely.

Amidst the bustle of the tournament, it’s essential to carve out time and space for yourself. This means bringing the right tools to help you mentally and physically recharge. Pack your headphones, blankets, and hoodies—anything that helps you block out the noise and create a moment of peace.

Headphones can help cancel out the clamor of the crowds, while a cozy blanket or hoodie can make your rest more comfortable. Whether you’re listening to relaxing music, a podcast, or simply using them to block external noise, make sure you give yourself a break. You need time to reset both mentally and physically.

Rest isn’t just about physical relaxation; it’s also about fueling your body with the right nutrients. Are you staying hydrated throughout the day? Hydration is critical not only for performance but also for maintaining energy levels. Water is essential, but remember that sports drinks or electrolytes can help replenish lost salts and minerals.

Equally important is nutrition. Make sure you’re eating enough carbs, proteins, and sugars to fuel your body and muscles. Your body needs these nutrients to maintain strength, endurance, and focus throughout the day. If you're neglecting your nutrition, no amount of rest will help you recover or perform at your peak.

You should also consider stretching and warming up properly. These are essential parts of the process to avoid injuries and ensure you’re physically prepared for every match. Are your warm-ups sufficient to truly prepare your body for the rigors of a 2- or 3-set match? Without these precautions, you risk physical breakdowns that can impact your ability to perform later in the tournament.

Editor's Note: For an even deeper dive on tournament nutrition please see our recent blog article on the topic.

Rest doesn’t stop at getting enough sleep at night. Resting is a continuous effort throughout the day, and it’s just as important as your performance on the court. To succeed in a multi-day volleyball tournament, you need to manage your energy over the entire duration of the event. This means pacing yourself, managing your recovery, and ensuring you’re staying fueled and hydrated at all times.

By knowing when to step back, rest, and refuel—whether it's taking a quiet moment, stretching, or having a snack—you’ll be in a much better position to perform at your best throughout the entire tournament. Don’t let excitement and adrenaline dictate your energy management. Rest smart, and you'll have the endurance you need to go the distance!

In conclusion, as you gear up for the next multi-day volleyball tournament, remember: rest is not a luxury. It’s a necessity to ensure that you stay energized, focused, and at your best every single day. Embrace it, and let it fuel your success.

This article was written by an MVSA coach who wishes to remain anonymous. MVSA thanks them for their contribution.