the best things that you can eat are to take in a lot of carbs and burn a lot of calories. as far as exercises goes i would keep your legs strong (running) work out your core (sit-ups, and leg raises) also do some push-ups to keep your shoulders strong. good luck with everything.
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14 year old. club vball player.

i eat a lot of veggies and peanut butter and chicken just watch your portions drink lots of water and watch your sodium intake 15000mg this isn’t a diet it’s a life style you know what’s good for you and what’s not no body’s perfect so you’re aloud to have a big mac every now and then veggies and orange juice and chocolate milk and grapes i live off of those things.

if you’re looking for something to like rehab your body just be for the season starts i do this every year it’s kinda extreme but it always works for me it’s the apple juice carrots and avocado diet
you drink 100% pure apple juice 500ml a carrot and half an an avocadoat each meal ya it’s hard core but it works.

push ups and squats go against a wall pick a target jump up and hit it keep doing this till you can’t any more .do a squat when you go down to jump.

go on your tippy toes in your ready position and flex your calves out
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5 year volleyball player

A great way to get in shape for volleyball is interval training. You’ll need to alternate short bursts of high activity with periods of rest. This type of activity also mimics playing volleyball, so it’s good conditioning for the sport as well.

Here’s a typical interval workout. Put "interval training" in your favorite search engine and you’ll find a lot more ideas.

1. Find yourself a treadmill.
2. Warm up at a moderate pace: walk at 3-3.3 mph for 5 minutes.
3. Step off the treadmill and crank the speed up to 6-7 mph. Run for 20 seconds. Step off and take the speed back down to 3-3.3 and walk for 90 seconds. With the speeding up and down, this cycle will take 2 minutes.
4. Repeat the 6-7 mph cycle twice.
5. The fourth cycle, crank the speed up to 8-9 mph. Repeat this one twice.
6. For the seventh and eight cycles, take the speed up to 10-11 mph. Repeat once.
7. Walk at 3 mph for 3-5 minutes to cool down. Stretch.

Don’t do this every day — every other day is best because you’ll need some time to recover. As you progress, increase the speeds until you’re at the peak sprint for 6 or 7 of the intervals. You can also increase the length of the sprints to 30 and then 45 seconds, cutting the cool-down time to stay in the 2 minute cycles. You can also make the incline steeper on the treadmill to add difficulty.

As for diet, just cut out simple carbs such as sugar, potatoes and other starches that grow underground (beets, etc.) and white flour. Focus your diet on protein from natural sources, and vegetables. Limit your intake of processed food and fast food.

Good luck with this and I hope you have a good time getting in shape.
References :
Many years of playing and coaching volleyball. Currently coaching a college team that does a lot of interval training.

try the Lil Jack workout http://www.youtube.com/watch?v=TKCGe2Ezris
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