How to.....?

[jetsvball]

raise the level of my game in a month?
My club team doesn't practice much, I don't have access to a gym.& outside its like a swimming pool(no lie).

I have started cutting back on candy and sweets a bit. Im Eating nuts and carrots(stuff like that) for snack instead of chips.
I'm currently in track, running middle distance so we do sprints, and long runs.As well some core exercises. & i'm trying to do the throwers lifting workout as well, but usually my busy schedule doesnt allow it.

1.I was wondering if it would be ok for me to do some core or other exercises in the moring before i go to track in the afternoon or would that be overworking my muscles?
2. What are some things I can eat to benefit from my training and have more energy?(but im kinda picky eater and i have to have my meat)
3. Are there any little things i can do while Im doing something else(like sitting in class)?

Pretty much any in game, training, or diet tips would be greatly appreciated.
THANKS.

[mycena]

Try to find out what kind of plyos the throwers are doing too. They might actually help with your volleyball game more than the lifting would. I don't know how much training you do for track in the afternoons so it's hard to judge whether another morning workout would be too much. But you can always try adding a small morning routine and see if it slows you down. Just make sure that you're keeping up with the same people in practice without too much difficulty. By focusing on your core and arms in non-track workouts you should be fine.

Does your team do hill or stair workouts as part of your practice? Maybe you can find a way to add some of these too. Con your coach into making a more diverse workout for the whole team... it might actually help your running times too!

As for eating. Keep it diverse. Hit the healthy foods and eat whenever you are hungry, you should probably be eating at least 4-5 times a day anyway as a middle distance runner.

[OmniSpiker]

IMO

1. best morning workout: static stretches, static contractions like planks.
2. best nutrition habit: avoid sugar and caffeine highs --> lows follows.
3. best little thing to do outside of practice: the mental game vision - mentally rehearse.