Winchester Eagles Voleyball Club
Winchester Eagles Voleyball Club

Home Page & Contact

1 - Info@winchestereagles.co.uk

2 - Phone one of the following squad members Neil on 07967 667982, David on 079856 13225

3 - Or simply come along and speak to us at a Wednesday evening training session. River Park 8pm to 10pm

Winchester Eagles Volleyball Club, formed in 1981, is a friendly local club with players of all ages, genders and nationalities. We play at local league level but have also developed several players who have gone on to play at national league and welcome players of all abilities. 
This season Eagles are playing in both the Portsmouth and Southampton district leagues, matches taking place at various locations throughout the season. In addition to the indoor leagues Eagles also take part in several outdoor competitions through the summer, both locally and further afield, including the famous Whitfield tournament in Bristol. 
Training is held every Wednesday between 8pm and 10pm at the River Park Sports Centre in the city from September through to May. In the summer we play out-doors adjacent to the Sports Centre, from 7pm until darkness (weather permitting). 

 

 

 

Training

Training is held every Wednesday between 8pm and 10pm at the River Park Sports Centre in the city from September through to May and is run by our qualified coaches. In the summer we play out-doors adjacent to the Sports Centre, from 7pm until darkness (weather permitting). 

River Park Sports Centre (Gordon Road, Winchester, Hampshire SO23 7DD) is based at the North Walls Recreation Ground in the city centre. It is clearly signposted from all directions - from the north, exit the M3 at Junction 9. From the south exit the M3 at Junction 10. 

 

 

Coaches Page

Coach Tip to top performance = a balanced diet ( 5 a day + a mix of proteins and GI foods) 
Match Days = need to ensure that energy levels are sustainably high at the time of the match so here is what is recommend. 
GI foods are foods that are ranked in order that they release energy in a Glycemic Index (GI) 

• Eating high-glycemic carbohydrates (ones that turn to sugary quickly) will hinder the fat burning process and will decrease energy levels. Here's why: When you eat high-glycemic carbs, your blood sugar levels soar ; when this happens your pancreas produces insulin. One of the roles of insulin is to keep your blood sugar levels regulated -but its also a storage hormone. When your sugars go up, your body produces the storage hormone to clear the excess sugars. Those sugars end up in fatty tissue. Ultimately, your gaining fat, because internally, your telling your body to store. 
• here's how it relates to energy levels: When you overproduce insulin, you clear the sugars out of your blood-the end result is that you are now hypoglycemic. What does that mean? Blood sugar levels are lower than they should be, "you crash" or get lethargic, and now your body craves sugars. So what next? You end up overeating , and the cycle continues 
• By switching to low-glycemic carbs, the energy release is gradual and long lasting which is ideal for athletes, you do not tax your pancreas, you do not over-produce a storage hormone, you feel better and you're in a better position to lose weight or more accurately, burn body fat.


Match Days – match in the evening 
Suggested meal plan as follows but for sure don’t leave it all day with little or no food intake. 
    Breakfast – large breakfast to lay down the GI carbohydrates for the day (cereal through to fry up anything goes) 
    Lunch – need to pack in Low GI foods and get a base ready to be drawn on later in the day 
    Tea – depends on the timing – given that it takes 2-4 hours to digest the low GI foods this is the crucial meal to get the right amount of energy without either feeling bloated and cramped or running out of steam. 
     Match time – shortly before the match eat a little mid range GI foods jus to ensure that you get off to flying start. 
     Problems – resort to mix of higher GI foods for a quick fix.

14 Yogurt, plain, unsweetened, low fat-14 
14 peanuts-14 
15 green beans-15 
15 peppers-15 
15 spinach -15 
15 tomatoes- 15 
15 artichoke -15 
15 asparagus-15 
15 broccoli-15 
15 cauliflower-15 
15 celery -15 
15 cucumber -15 
15 lettuce -15 
18 Soy Nuts-18 
22 cherries-22 
23 Fructose-23 
25 barley  -25 
25 grapefruit-25 
27 spaghetti, protein enriched-27 
27 Milk, full fat -27 
27 Kidney Beans-27 
29 Lentils-29 
30 dried apricots- 30 
31 Soy Milk- 31 
31 Butter beans-31 
32 Milk-Skim-32 
32 Milk -Fat-free-32 
32 strawberries-32 
32 raspberries-32 
32 blackberries-32 
33 Fruit yogurt, low fat-33 
33 Chick peas-33 
34 Milk, semi-skimmed 34 
34 Chocolate milk- 34 
36 pear -36 
36 apple -36 
37 spaghetti, whole wheat- 37 
38 Haricot Beans-38 
39 ravioli, meat filled-39 
39 plums-39 
39 carrots,cooked-39 
40 blueberries -40 
41 Apple Juice,unsweetened-41 
41 spaghetti, white -41 
42 All Bran-42 
42 peaches-42 
42 Chickpean,tinned-42 
43 orange -43 
45 macaroni-45 
46 Pineapple juice -46 
46 Lactose-46 
47 converted rice -47 
47 canned peach 47 
47 banana cake-47 
48 Grapefruit juice-48 
48 multigrain bread- 48 
48 bulgur-48 
48 Baked Beans-48 
48 green peas-48 
49 Porridge, non instant-49 
49 *chocolate -49 
50 linguine-50 
50 *Ice cream (low fat) 50 
51 yam-51 
52 sourdough bread - 52 
52 grapes -52 
53 banana -53 
53 kiwi fruit-53 
54 sweet potatoes-54 
54 *potato chips/crisps-54 
55 brown rice 55 
55 Oatbran-55 
55 fruit cocktail-55 
55 popcorn -55 
55 oatmeal cookies-55 
55 sweet corn- 55 
56 white rice -56 
56 Museli-56 
56 mangoes-56 
56 boiled potatoes- 56 
57 Orange juice-57 
57 pita bread-57 
57 Mini Wheats (wholemeal)-57 
57 apricots -57 
57 new potatoes- 57 
57 power bar -57 
59 Danish pastry -59 
61 hamburger bun- 61 
61 Oatmeal-61 
61 *Ice cream-61 
62 Muffin (unsweetened)-62 
63 rye crisp bread -63 
64 rye flour bread 64 
64 macaroni cheese-64 
64 Shortbread -64 
64 raisins-64 
64 beetroot-64 
65 Colas-65 
65 Sucrose-65 
65 Table sugar-65 
66 pineapple-66 
67 Ryvita -67 
67 Croissant -67 
67 ryvita -67 
67 wheat crackers -67 
68 Soft drinks,fanta-68 
68 *mars bars-68 
69 wholemeal bread -69 
69 Shredded Wheat -69 
70 white bread -70 
72 bagel -72 
72 watermelon-72 
72 corn chips -72 
73 kaiser roll - 73 
73 mashed potatoes- 73 
73 Honey-73 
74 Puffed wheat-74 
74 Cheerios-74 
74 soda crackers - 74 
75 chips- 75 
76 Doughnut -76 
76 Waffles-76 
76 Total -76 
76 waffles- 76 
76 doughnut- 76 
77 Wafer biscuits 77 
77 Cornflakes-77 
77 Weetabix-77 
78 Gatorade-78 
80 Grapenut flakes- 80 
80 jelly beans-80 
81 pretzels- 81 
82 Rice cakes-82 
82 Rice Krispies-82 
82 rice cakes -82 
83 **baked potatoes-83 
83 instant potatoes- 83 
91 instant rice-91 
92 rice pasta,brown-92 
95 baguette-95 
97 parsnips 97 
100 Glucose-100 
103 dates,dried-103 
105 Maltose-105 

 

 

Training every Wednesday 8pm to 10pm at Riverside Leisure Centre and 7pm outdoors in the Summer months.

Thanks for stopping by.

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© David Winson