Dedicated Athletes: Miss Conner, Miss Hemsley and Miss Howie

<!-- wp:paragraph --> <p>At PrepDig, we understand the profound commitment required to reach athletic aspirations. That's why we're thrilled to highlight athletes who epitomize unwavering dedication. The Dedicated Athlete Series explores the journeys of those promising prospects who serve 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 introduce you to three exceptional athletes and provide insight into their training regimens.</p> <!-- /wp:paragraph --> <!-- wp:acf/evaluation-block {"name":"acf/evaluation-block","data":{"player_evaluations_0_player":["502333"],"_player_evaluations_0_player":"field_62ab9d62ecf2c","player_evaluations_0_override_profile_image":"","_player_evaluations_0_override_profile_image":"override-player-profile-image","player_evaluations_0_not_in_database":"","_player_evaluations_0_not_in_database":"field_62aba48cecf2d","player_evaluations_0_evaluation":"u003cp data-pm-slice=u00221 1 []u0022u003eAs a middle blocker it is very important to improve my performance and protect myself from injury throughout my season. To fulfill this, I train two days a week with a personal trainer outside of volleyball practice. I start each training session with my trainer working from the ground up. I start my warmup with gradual plyometrics: stabilizing my ankles and knees, strengthening my hips and core and then proper stabilization exercises for my shoulders. All these components are applied directly to my play to improve my performance. Most of my training is strength training using various weights and band resistant plyometrics. Every session I test my vertical and box jump to see my growth from the strength training. My vertical jump has increased from 9' 10” to 10' 1” as well as my box jump increasing to 43 inches; both in short periods of time.u003c/pu003ern After my tournaments I do cryotherapy, red light therapy and compression massages. This helps my body recover much faster. Rest is another essential way I like to recover. I try to get a lot of sleep after tournaments, so I feel energized for the days ahead. For my nutrition, I like to keep it clean and simple. I always include fruits and greens; my favorites are apples and avocados. I make a lot of different protein shakes at home; my favorite is protein powder, peanut butter, chocolate, almond milk, yogurt, chia seeds, flax seeds, honey, and ice. My favorite healthy snack is avocado toast and protein balls. Of course I drink tons of water, but I love Amino Fuel! To prepare for games, I like to watch the opposing teams' latest game footage a day or two ahead of time to find their strengths and weaknesses. Another important follow up I do is watch my game footage after tournaments so I can see what I need to improve or change.rnrnFun fact: I really wanted to be a setter when I first started playing at 10 years old. I was instead encouraged to be a middle since I was so tall.rnrnProvided to Michelle Bamford @ PrepDig","_player_evaluations_0_evaluation":"field_62aba51aecf34","player_evaluations":1,"_player_evaluations":"field_62aba7547dc44"},"mode":"edit","alignText":"left","anchor":"acf-block-661626fba6040"} /--> <!-- wp:embed {"url":"https://www.instagram.com/reel/C49M4XpvK1m/?utm_source=ig_web_copy_linku0026amp;igsh=MzRlODBiNWFlZA==","type":"rich","providerNameSlug":"instagram","responsive":true} --> <figure class="wp-block-embed is-type-rich is-provider-instagram wp-block-embed-instagram"><div class="wp-block-embed__wrapper"> https://www.instagram.com/reel/C49M4XpvK1m/?utm_source=ig_web_copy_link&amp;igsh=MzRlODBiNWFlZA== </div></figure> <!-- /wp:embed --> <!-- wp:acf/evaluation-block {"name":"acf/evaluation-block","data":{"player_evaluations_0_player":["528320"],"_player_evaluations_0_player":"field_62ab9d62ecf2c","player_evaluations_0_override_profile_image":"","_player_evaluations_0_override_profile_image":"override-player-profile-image","player_evaluations_0_not_in_database":"","_player_evaluations_0_not_in_database":"field_62aba48cecf2d","player_evaluations_0_evaluation":"As a member of the TStreet Inland Empire 14-1 Team, my journey has been filled with dedication and hard work. I am the starting middle blocker for my team. From our team practices to gym workouts with a personal trainer, every aspect of my training regimen plays a crucial role in my development as a volleyball player. In addition to team practices and workouts, I also attend private individual training with Raki Volleyball. Training with Raki allows me to individualize my training and get unbiased and honest feedback about my performance.rnrnOur team practices 3 days a week. The practices are intense and focused, allowing us to improve our skills and develop chemistry on the court. Chemistry with my teammates is so important. We have to be able to count on each other and trust each other. My coach, Cynthia Giron, drills into us that it's always the team before me. She also inspires me to be a strong confident woman. My gym workouts are designed to improve my strength and agility, including plyometric training which helps enhance my explosiveness and vertical jump. I incorporate a lot of jump squats, sumo squats, sprint drills, and cardio for endurance. Nutrition is extremely important as fueling my body properly is essential for peak performance. I try to make sure I'm eating a good balance of protein and carbs. I like peanut butter, protein bars, milk, and fruits like bananas and apples.rnrnOverall, my training routine is challenging but necessary if I want to be the best volleyball player I can be. I am excited about the opportunity to inspire others with my dedication and hard work, and I look forward to sharing my story with your audience.rnrnProvided to Michelle Bamford @ PrepDig","_player_evaluations_0_evaluation":"field_62aba51aecf34","player_evaluations":1,"_player_evaluations":"field_62aba7547dc44"},"mode":"edit","alignText":"left","anchor":"acf-block-6616fa3cb8514"} /--> <!-- wp:paragraph --> <p></p> <!-- /wp:paragraph --> <!-- wp:embed {"url":"https://www.instagram.com/reel/C23No12PM7s/?utm_source=ig_web_copy_linku0026amp;igsh=MzRlODBiNWFlZA==","type":"rich","providerNameSlug":"instagram","responsive":true} --> <figure class="wp-block-embed is-type-rich is-provider-instagram wp-block-embed-instagram"><div class="wp-block-embed__wrapper"> https://www.instagram.com/reel/C23No12PM7s/?utm_source=ig_web_copy_link&amp;igsh=MzRlODBiNWFlZA== </div></figure> <!-- /wp:embed --> <!-- wp:paragraph --> <p></p> <!-- /wp:paragraph --> <!-- wp:acf/evaluation-block {"name":"acf/evaluation-block","data":{"player_evaluations_0_player":["391117"],"_player_evaluations_0_player":"field_62ab9d62ecf2c","player_evaluations_0_override_profile_image":"","_player_evaluations_0_override_profile_image":"override-player-profile-image","player_evaluations_0_not_in_database":"","_player_evaluations_0_not_in_database":"field_62aba48cecf2d","player_evaluations_0_evaluation":"u003cp data-pm-slice=u00221 1 []u0022u003eEvery day that I don't have practice, I spend in the gym or on a track. Saturday through Monday I go in the weight room so I have a chance to focus on strengthening my legs. Every other Sunday I do a private lesson to work on whatever skill I'm struggling with on the court. Fridays I spend outside on the track doing plyometrics to get my vertical higher with my private trainer. If you want to see me display some of the skills I've developed, my team will be playing in the Far Western qualifier in Reno starting April 13th.u003c/pu003ernu003cp data-pm-slice=u00221 1 []u0022u003eProvided to Michelle Bamford @ PrepDigu003c/pu003e","_player_evaluations_0_evaluation":"field_62aba51aecf34","player_evaluations":1,"_player_evaluations":"field_62aba7547dc44"},"mode":"edit","alignText":"left","anchor":"acf-block-661626fba60be"} /--> <!-- wp:embed {"url":"https://www.instagram.com/reel/C4_T7JevEcC/?utm_source=ig_web_copy_linku0026amp;igsh=MzRlODBiNWFlZA==","type":"rich","providerNameSlug":"instagram","responsive":true} --> <figure class="wp-block-embed is-type-rich is-provider-instagram wp-block-embed-instagram"><div class="wp-block-embed__wrapper"> https://www.instagram.com/reel/C4_T7JevEcC/?utm_source=ig_web_copy_link&amp;igsh=MzRlODBiNWFlZA== </div></figure> <!-- /wp:embed -->