A Look Back: First Ones In. Last Ones Out

<!-- wp:paragraph --> <p>We deeply appreciate the unwavering dedication needed to achieve your athletic aspirations, and at PrepDig, we're excited to showcase athletes who embody such remarkable commitment. This article delves into the journeys of those promising prospects who served as sources of inspiration, offering a glimpse into their incredible determination and hard-earned success.</p> <!-- /wp:paragraph --> <!-- wp:paragraph --> <p>We are excited to reintroduce these exceptional athletes to you and share their training routines!</p> <!-- /wp:paragraph --> <!-- wp:acf/evaluation-block {"name":"acf/evaluation-block","data":{"player_evaluations_0_not_in_database":["not_in_db"],"_player_evaluations_0_not_in_database":"field_62aba48cecf2d","player_evaluations_0_player_details_selected_featured_image":465738,"_player_evaluations_0_player_details_selected_featured_image":"field_62cca28ffa4e7","player_evaluations_0_player_details_player_name":"Saylor Halvorsen","_player_evaluations_0_player_details_player_name":"field_62aba4c9ecf2f","player_evaluations_0_player_details_graduating_class":"2028","_player_evaluations_0_player_details_graduating_class":"field_62aba4ddecf30","player_evaluations_0_player_details_height":"6'0u0022","_player_evaluations_0_player_details_height":"field_62aba4e8ecf31","player_evaluations_0_player_details_position":"32564","_player_evaluations_0_player_details_position":"field_62aba4f0ecf32","player_evaluations_0_player_details_school":"","_player_evaluations_0_player_details_school":"field_62aba4fdecf33","player_evaluations_0_player_details_club_team":"Sports Academy","_player_evaluations_0_player_details_club_team":"field_62d20e723441a","player_evaluations_0_player_details":"","_player_evaluations_0_player_details":"field_62aba4afecf2e","player_evaluations_0_evaluation":"Saylor Halvorsen, 2028: 6'0, Outside/ Middle Hitter for Sports Academyu003cbru003eu003cbru003eSaylor stands as the embodiment of 'First One In and Last One Out.' Passionate about the game and driven by competition, she thrives alongside her team. Acknowledged by her coach for a formidable block and robust hitting, Saylor excels at delivering aces through her jump serve. Diligently, she dedicates herself to constant improvement, focusing particularly on refining her passing and defensive skills during practice sessions.u003cbru003eu003cbru003eDuring the off-season, Saylor concentrated on strength training, primarily targeting full-body strength as she continues to grow. Recognizing the necessity for muscle development to support her tall stature, her strength coach avoided adding excessive jumping repetitions to her regimen. Instead, the emphasis centered on overall strength and enhancing explosiveness in movements within the weight room.u003cbru003eu003cbru003eAs the club season commences, Saylor collaborates with her team and their designated trainer. Post-intensive weightlifting sessions, she indulges in Normatec for efficient muscle recovery and ensures ample hydration to support her physical efforts.u003cbru003eu003cbru003e[embed]https://www.instagram.com/p/CzKgJyxx5OS/[/embed]","_player_evaluations_0_evaluation":"field_62aba51aecf34","player_evaluations_1_player":["474505"],"_player_evaluations_1_player":"field_62ab9d62ecf2c","player_evaluations_1_override_profile_image":"","_player_evaluations_1_override_profile_image":"override-player-profile-image","player_evaluations_1_not_in_database":"","_player_evaluations_1_not_in_database":"field_62aba48cecf2d","player_evaluations_1_evaluation":"[player_tooltip player_id='474505' first='Raneighla' last='Gonzalez'], 2028 Samantha Liba, 2027[program_tooltip program_id='429361' first='City' last='Volleyball Club']u003cbru003eu003cbru003eRaneighla's Training Scheduleu003cbru003eu003cbru003e~ Daily- Prayer, 100 jump squats, supplements, protein shake.u003cbru003eu003cbru003e~ Church: Saturdayu003cbru003eu003cbru003e~ Core Prep Academy: Monday-Fridayu003cbru003eu003cbru003e~ [program_tooltip program_id='429361' first='City' last='Volleyball Club'] Practice: Monday, Wednesday, Sundayu003cbru003eu003cbru003e~ Slim Body Fitness: Thursday (weight lifting, plyo, cardio)u003cbru003eu003cbru003e~ VeloCITY Training: Wednesday (endurance, plyo, cardio, meditation)u003cbru003eu003cbru003e~ The Jump Lab: 6 weeks to reach the 10ft club.u003cbru003eu003cbru003e~ Private vball lessons: Rotate between Tuesday, Friday, Sunday.u003cbru003eu003cbru003e~ At home workouts: Rotate between Tuesday, Friday, Saturday.u003cbru003eu003cbru003e~ Rest Days: Rotate between Tuesday, Friday, Saturday.u003cbru003eu003cbru003e~ Carb Loading: Tuesday, Wednesday, Thursday, Sunday.u003cbru003eu003cbru003e~ Social/fun days: Friday, Saturday, Sunday (Outside of training hours)u003cbru003eu003cbru003eAllowed one mental health day per month to prevent burn out. This is spontaneous and allows Raneighla to pay attention to her body, and emotions and tell me when she needs a FULL break.u003cbru003eu003cbru003eu003cdivu003eu003cbru003eu003cbru003e[embed]https://www.instagram.com/reel/CzMeGLsv1w-/?utm_source=ig_web_copy_linku0026amp;igsh=MzRlODBiNWFlZA==[/embed]u003cbru003eu003cbru003eu003cbru003eu003cbru003eu003c/divu003e","_player_evaluations_1_evaluation":"field_62aba51aecf34","player_evaluations_2_not_in_database":["not_in_db"],"_player_evaluations_2_not_in_database":"field_62aba48cecf2d","player_evaluations_2_player_details_selected_featured_image":"","_player_evaluations_2_player_details_selected_featured_image":"field_62cca28ffa4e7","player_evaluations_2_player_details_player_name":"Abigail Wunderlich","_player_evaluations_2_player_details_player_name":"field_62aba4c9ecf2f","player_evaluations_2_player_details_graduating_class":"2029","_player_evaluations_2_player_details_graduating_class":"field_62aba4ddecf30","player_evaluations_2_player_details_height":"5'8u0022","_player_evaluations_2_player_details_height":"field_62aba4e8ecf31","player_evaluations_2_player_details_position":"","_player_evaluations_2_player_details_position":"field_62aba4f0ecf32","player_evaluations_2_player_details_school":"","_player_evaluations_2_player_details_school":"field_62aba4fdecf33","player_evaluations_2_player_details_club_team":"City Beach","_player_evaluations_2_player_details_club_team":"field_62d20e723441a","player_evaluations_2_player_details":"","_player_evaluations_2_player_details":"field_62aba4afecf2e","player_evaluations_2_evaluation":"Abigail Wunderlich, 2029: 5'8u0022 Middle/Setter/Oppo for City Beachu003cbru003eu003cbru003eApart from team practices, I lift 5-6 days a week, dedicating 1-2.5 hours to Olympic lifting techniques like snatch and clean and jerk. I also focus on strength training—exercises like RDLs, squats, and push presses—what my coach calls u0022accessories.u0022 I liken them to vegetables; necessary for improvement, even if they're not always enjoyable.u003cbru003eu003cbru003eI prioritize shoulder health after a past injury, incorporating daily shoulder banded work and mobility exercises, crucial for my blocking and hitting. I do plyometrics and cardio post-lifting for about 20 minutes daily, customizing routines using boxes and hurdles at home.u003cbru003eu003cbru003eAdditionally, I train 2-3 times a week with Coach Jose and Fran at 360Fit to enhance explosive techniques for running, jumping, and weight shifting, including more plyometrics.u003cbru003eu003cbru003eMy nutrition aligns with my needs, focusing on moderation—aiming for 80% success. Protein builds strength, while carbs fuel hard work. I usually have simple carbs and light protein before workouts, often in the form of a homemade shake.u003cbru003eu003cbru003eWith team practices thrice a week and 1-2 private lessons, sometimes in small groups, I also engage in beach practice once a week and participate in intermittent beach tournaments that don't clash with indoor commitments.u003cbru003eu003cbru003e[embed]https://www.instagram.com/p/CzUig3RPQkI/[/embed]u003cbru003eu003cbru003eu0026nbsp;","_player_evaluations_2_evaluation":"field_62aba51aecf34","player_evaluations_3_player":["179339"],"_player_evaluations_3_player":"field_62ab9d62ecf2c","player_evaluations_3_override_profile_image":"","_player_evaluations_3_override_profile_image":"override-player-profile-image","player_evaluations_3_not_in_database":"","_player_evaluations_3_not_in_database":"field_62aba48cecf2d","player_evaluations_3_evaluation":"[player_tooltip player_id='179339' first='Saniyah' last='Sobers'], 2025rnu003ca class=u0022x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz notranslate _a6hdu0022 role=u0022linku0022 href=u0022https://www.instagram.com/rancho_vbc/u0022u003e@rancho_vbcu003c/au003e 18Prnu003ca class=u0022x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz notranslate _a6hdu0022 role=u0022linku0022 href=u0022https://www.instagram.com/rhsgirls_volleyball/u0022u003e@rhsgirls_volleyballu003c/au003e u003ca class=u0022x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz _aa9_ _a6hdu0022 role=u0022linku0022 href=u0022https://www.instagram.com/explore/tags/7/u0022u003e#7u003c/au003ernu003ca class=u0022x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz notranslate _a6hdu0022 role=u0022linku0022 href=u0022https://www.instagram.com/scuvolleyball/u0022u003e@scuvolleyballu003c/au003e ‘29rnrnBesides club practices 3x a week for 3 hours each. I do strength training with my team twice a week with a personal trainer at “Stronger Faster Athletics”.rnrnOn my own I work out twice a week where I focus on core training, full body weight exercises and plyometric exercises. During those workouts I run 1 mile for warm up.rnrnMental training I read and listen to a lot of articles online, podcast, and on YouTube. I also am very active in my church and rely on my faith a lot to help me in those tough and challenging times.rnrnNutrition- I eat a well rounded diet. I don't exclude any food group but I eat very little beef or pork to once or twice a week. I stay hydrated, only drinking water throughout the day. I aim for 70-80 oz a day.rnrnRecovery- I do sports massaging, cryo therapy, blading, and cupping. I also do epson baths as needed after hard workouts and tournaments. I do recovery at “definition sports massage.u0022rnrn[embed]https://www.instagram.com/reel/CzpReFkvXVh/?utm_source=ig_web_copy_linku0026amp;igsh=MzRlODBiNWFlZA==[/embed]rnrnu0026nbsp;","_player_evaluations_3_evaluation":"field_62aba51aecf34","player_evaluations_4_player":["482031"],"_player_evaluations_4_player":"field_62ab9d62ecf2c","player_evaluations_4_override_profile_image":"","_player_evaluations_4_override_profile_image":"override-player-profile-image","player_evaluations_4_not_in_database":"","_player_evaluations_4_not_in_database":"field_62aba48cecf2d","player_evaluations_4_evaluation":"[player_tooltip player_id='482031' first='Londyn' last='Neal'], 2027rn5'8 setterrn164 u003ca class=u0022x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz notranslate _a6hdu0022 role=u0022linku0022 href=u0022https://www.instagram.com/pipelinescvb/u0022u003e@pipelinescvbu003c/au003ernCorona Centennial VarsityrnE: londynn15@gmail.comu003cbru003eu003cbru003eu003cspan style=u0022font-weight: 400u0022u003eI definitely take extra reps seriously, I do strength and conditioning training along with vertical and agility about 2-3 days a week with Quest Speed. I also always make time for positional specific workouts, that just help me keep my technique up to speed. I also prioritize my mental health and physical health by taking necessary rest days along with cryo, stretching, ect. I believe mental and physical health is crucial to my performance on the court.u003c/spanu003eu003cbru003eu003cbru003e[embed]https://www.instagram.com/reel/Czwv9puyphq/?utm_source=ig_web_copy_linku0026amp;igsh=MzRlODBiNWFlZA==[/embed]","_player_evaluations_4_evaluation":"field_62aba51aecf34","player_evaluations_5_not_in_database":["not_in_db"],"_player_evaluations_5_not_in_database":"field_62aba48cecf2d","player_evaluations_5_player_details_selected_featured_image":"","_player_evaluations_5_player_details_selected_featured_image":"field_62cca28ffa4e7","player_evaluations_5_player_details_player_name":"Kaytlin Johnson","_player_evaluations_5_player_details_player_name":"field_62aba4c9ecf2f","player_evaluations_5_player_details_graduating_class":"2025","_player_evaluations_5_player_details_graduating_class":"field_62aba4ddecf30","player_evaluations_5_player_details_height":"null","_player_evaluations_5_player_details_height":"field_62aba4e8ecf31","player_evaluations_5_player_details_position":"","_player_evaluations_5_player_details_position":"field_62aba4f0ecf32","player_evaluations_5_player_details_school":"JHS Varsity","_player_evaluations_5_player_details_school":"field_62aba4fdecf33","player_evaluations_5_player_details_club_team":"TKVBC 17 Endgame","_player_evaluations_5_player_details_club_team":"field_62d20e723441a","player_evaluations_5_player_details":"","_player_evaluations_5_player_details":"field_62aba4afecf2e","player_evaluations_5_evaluation":"Kaytlin Johnson, 2025rnOH/DS, JHS Varsity, TKVBC 17 Endgame, u003ca class=u0022x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz _aa9_ _a6hdu0022 role=u0022linku0022 href=u0022https://www.instagram.com/explore/tags/30/u0022u003e#30u003c/au003e, 4.3 GPA, GACA All , 5A 1st Team All Region, AVCA Phenom, Crossing Seams podcast, USAV Nike All Iu003cbru003eu003cbru003eu003cspan style=u0022font-weight: 400u0022u003eThe main thing I do outside of what you listed is yoga and getting regular stretches with a chiropractor. Those things help with my flexibility and overall taking care of my body.u003c/spanu003eu003cbru003eu003cbru003e[embed]https://www.instagram.com/reel/Cz7RAqevTbX/?utm_source=ig_web_copy_linku0026amp;igsh=MzRlODBiNWFlZA==[/embed]","_player_evaluations_5_evaluation":"field_62aba51aecf34","player_evaluations_6_not_in_database":["not_in_db"],"_player_evaluations_6_not_in_database":"field_62aba48cecf2d","player_evaluations_6_player_details_selected_featured_image":"","_player_evaluations_6_player_details_selected_featured_image":"field_62cca28ffa4e7","player_evaluations_6_player_details_player_name":"America Reynaga","_player_evaluations_6_player_details_player_name":"field_62aba4c9ecf2f","player_evaluations_6_player_details_graduating_class":"2025","_player_evaluations_6_player_details_graduating_class":"field_62aba4ddecf30","player_evaluations_6_player_details_height":"5'6u0022","_player_evaluations_6_player_details_height":"field_62aba4e8ecf31","player_evaluations_6_player_details_position":"32925","_player_evaluations_6_player_details_position":"field_62aba4f0ecf32","player_evaluations_6_player_details_school":"Los Altos","_player_evaluations_6_player_details_school":"field_62aba4fdecf33","player_evaluations_6_player_details_club_team":"Rancho","_player_evaluations_6_player_details_club_team":"field_62d20e723441a","player_evaluations_6_player_details":"","_player_evaluations_6_player_details":"field_62aba4afecf2e","player_evaluations_6_evaluation":"America Reynaga, 2025rnu003ca class=u0022x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz notranslate _a6hdu0022 role=u0022linku0022 href=u0022https://www.instagram.com/rancho_vbc/u0022u003e@rancho_vbcu003c/au003e 17-1 premier || liberornLos Altos HS Varsity Volleyball || 5'6 S/RSu003cbru003eu003cbru003eu003cspan style=u0022font-weight: 400u0022u003eI'm starting to do gym workouts with our club trainer and I go about two times a week with my team and I'm gonna try to go another day with just me. I also run because I used to do cross country. I also watch film to see what I need to work on most and I focus on it at my next practices. Other than all that I also train on my own for both setting and passing I set on the wall for about 1000 times and I set between my legs to help me with ball control. This training technique my coach introduced it to me but I have a square shape on my wall that's not that big that I made using tape and I go on one knee and pass in the square and it can't go out and I do the same on my other leg. I also shuffle at home when I can to get my legs moving and I also pass balls to my dad just free balls to train myself to not lift my body up even tho it's a easy ball and to still stay low.u003c/spanu003eu003cbru003eu003cbru003e[embed]https://www.instagram.com/reel/C0FRv-6SC-v/?utm_source=ig_web_copy_linku0026amp;igsh=MzRlODBiNWFlZA==[/embed]","_player_evaluations_6_evaluation":"field_62aba51aecf34","player_evaluations_7_player":["469145"],"_player_evaluations_7_player":"field_62ab9d62ecf2c","player_evaluations_7_override_profile_image":"","_player_evaluations_7_override_profile_image":"override-player-profile-image","player_evaluations_7_not_in_database":"","_player_evaluations_7_not_in_database":"field_62aba48cecf2d","player_evaluations_7_evaluation":"[player_tooltip player_id='469145' first='Blair' last='Gardiner'], 2026rnSanta Fe ChristianrnSoCal 16-1 u003ca class=u0022x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz _aa9_ _a6hdu0022 role=u0022linku0022 href=u0022https://www.instagram.com/explore/tags/8/u0022u003e#8u003c/au003ern4.1 GPArnSetter/Rightsideu003cbru003eu003cbru003eu003cspan style=u0022font-weight: 400u0022u003e-I lift weights with our strength coach at school and at home 2-3x a week u003c/spanu003eu003cbru003eu003cbru003eu003cspan style=u0022font-weight: 400u0022u003e-I do a college prep beach training session once a weeku003c/spanu003eu003cbru003eu003cbru003eu003cspan style=u0022font-weight: 400u0022u003e-I do private and semi private lessons weeklyu003c/spanu003eu003cbru003eu003cbru003eu003cspan style=u0022font-weight: 400u0022u003e-I ice my knees after every practice even if they don't hurt as a way to prevent injury. u003c/spanu003eu003cbru003eu003cbru003eu003cspan style=u0022font-weight: 400u0022u003e-I use the Hyperice leg compression sleeves for 15-30 minutes after tournaments and tough practices. u003c/spanu003eu003cbru003eu003cbru003eu003cspan style=u0022font-weight: 400u0022u003e-I drink Pre and Post workout supplementsu003c/spanu003eu003cbru003eu003cbru003eu003cspan style=u0022font-weight: 400u0022u003e-I often foam roll and do mobility/stretching u003c/spanu003eu003cbru003eu003cbru003eu003cspan style=u0022font-weight: 400u0022u003e-Before every practice I use a resistance loop to activate and strengthen my glutes for injury prevention. u003c/spanu003eu003cbru003eu003cbru003eu003cspan style=u0022font-weight: 400u0022u003e-I do a lot of video analysis with my mom who was a Division 1 former all American. We watch practices (we have cameras at our club) and tourney matches.u003c/spanu003eu003cbru003eu003cbru003e[embed]https://www.instagram.com/reel/C0A99e6ulET/?utm_source=ig_web_copy_linku0026amp;igsh=MzRlODBiNWFlZA==[/embed]","_player_evaluations_7_evaluation":"field_62aba51aecf34","player_evaluations":8,"_player_evaluations":"field_62aba7547dc44"},"mode":"edit","alignText":"left","anchor":"acf-block-65693e6422214"} /--> <!-- wp:paragraph --> <p></p> <!-- /wp:paragraph -->