A Day in My Life: Indoor

“I always wanted to be a professional athlete. I love my life.”

~Billy Horschel


I wrote a post similar to this last spring, called A Day in My Life: Beach Preseason, to give everyone a look at what a typical day in the life of a pro beach athlete looks like. I realize that many of you may aspire to play indoor professionally as well, though, so I wanted to do another post about a typical day when I am playing indoor overseas.

The important thing to notice about this post is that, since indoor is very coach-driven, some athletes may have a lighter or heavier schedule than the one that I am going to outline. It all depends on the coaching staff. On the other hand, beach is very player-driven, so the work load of individual athletes falls on the athlete’s shoulders and doesn’t depend so much on other people.

The day I am going to share below represents a typical training-focused day when playing in Europe. There are obviously game days and free days, but this would be a typical day after a free day. I played several seasons in Asia, where the load is usually heavier, with more practices and weight training sessions. Most athletes start their careers in Europe, however, so I thought I would start there.

A Typical Day Playing Indoor Professionally

8:00 am: Wake up and write in my 5-Minute Journal. I start out my day thinking about 3 things that I am grateful for, and what could make my day great. I think it is so important to start the day with a positive outlook and mindset.

8:15 am: Breakfast. When playing overseas, it is important to be adaptable with the foods you eat. If you are lucky, you will be able to find everything you are used to eating in North America, but if you are in a small town, you may have some difficulty finding the exact things you want. I don’t usually have a blender overseas, so no smoothie bowls for me, but I do usually eat yogurt with granola and fruit with a cappuccino.

9:15 am: Leave for weight training

9:30-11/11:30 am: Weight training. Most professional teams have a strength coach that creates your lifting program and supervises your workouts. Personally, since I have been switching between indoor and beach for a while, I like to stick with my personalized programs designed by my own strength coach. When I am playing indoor, I am looking to maintain my strength, and I pay extra close attention to my shoulders and knees/posterior chain because I am jumping so much on a hard surface.

12:00 pm: Lunch

12:30-3:30 pm: Rest. A lot of athletes run into difficulty overseas because there is a lot of downtime. Free time can spell trouble for a lot of people because it gives time to think about how lonely you are, how much you miss your family and friends, how bored you are, etc. There are ways to avoid these feelings and maximize your free time, which will be the topic of a future post, but during my free time, I nap to get my body ready for the next practice, and I read/study/work on my hobbies.

3:30 pm: Snack

3:40 pm: Leave for practice. I love to be early, so I leave my house with lots of time to spare.

4:00 pm: Video. We start watching video of our next opponents several days in advance of the game. Some things we pay attention to are individual hitter tendencies, attack distribution in each rotation, their defensive systems vs different attacks, and their servers.

4:45-7:30 pm: Team practice. Team practice looks different for different teams, but generally, teams will start slow with technical skill-work, and then build up to 6 on 6 drills and game prep.

7:30-7:45 pm: Post-practice stretch and foam roll. Indoor volleyball is high-impact on the joints and muscles so it is very important for me to really relax my muscles and get out any knots or tension after practice.

7:45 pm: Shower and head home

8:30 pm: Dinner

9:00-10:30 pm: Relax

10:30 pm: Write in my 5-Minute Journal to end the day. I take a look back on my day and think of the good things that happened that day, and how I could have made my day better.

11:00 pm: Bedtime

This is just a sample weekday, but sometimes instead of weights, there could be a technical practice in the morning. Sometimes, mornings are free and there is only video and practice in the evening. Indoor schedules all depend on when game days fall, and making sure players are feeling their best heading into matches. Matches are usually on the weekends, so free days usually fall on Sundays or Mondays.

I hope this gives you a little glimpse into what a pro indoor day could look like. I know that practicing two times per day may seem like a lot, but when it is your job and the only thing you have going on, it really isn’t bad at all 🙂

xo, Sarah


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