and anxiety. Stress can trigger the vomiting center in the brain, so it is a good idea to stay as stress-free as possible. If you are feeling stressed or anxious, talk to a trusted friend or family member about what you are going through. Often, talking to someone can relieve your stress. You can also stress-free activities like: Yoga Meditation Watching a favorite movie Gardening Working yourself to the bone can make you really tired. When you are exhausted, it is much more likely that you will become nauseous. No one knows your body better than you, so listen to ittake breaks when you need to and don't be afraid to simply rest when you begin to feel tired. Wearing tight clothing can make it difficult for you to breath. Shortness of breath can cause nausea so it is a good idea to wear loose clothing that is comfortable and will allow you to breathe as deeply as you like. While smell is the largest trigger, simply being in a place where you know the smell was once can make you gag. In addition, even thinking about certain food can make you feel nauseous. Keep track of what makes you feel nauseous and write them down. Avoid these things as much as possible. Smells are not limited to food. The smell of the subway, sprays, chemicals, or stinky feet may also make you nauseous. Two common environmental factors that you should avoid are loud noises and bright lights, which can make nausea worse. If possible, dim the lights in your home or office and keep noise to a minimum. You may want to purchase noise-canceling headphones. Other things that may trigger nausea include blinking, motion, standing or sitting upright, showering, swallowing pills, riding in a vehicle, pressure on the abdomen, sleeping with a partner and vitamins containing iron. Some women find that both acupuncture and hypnosis can help alleviate nausea and vomiting. Seek out a licensed acupuncturist and/or a hypnotist if you want an alternative method for treating hyperemesis gravidarum.

Summary: Reduce your stress Get plenty of rest. Wear loose clothing. Avoid anything that triggers your gag reflex. Eliminate environmental factors that can trigger nausea. Try acupuncture or hypnosis.

Watch the ball before it reaches the setter and then watch the setter. After watching the setter follow the ball and watch the hitter. Watching the entire sequence rather than just the hitter or the ball will help you prepare the best block. Watch the setter for a number of clues. If the pass to the setter is in a particular position or angle then it might limit the setter's options for the set. You can also watch where the setter's shoulders are angled or where he/she is looking to see where they plan to set the ball. Watch the ball right after the set to help you strategize your block. If the ball is far from the net after the set then the hitter probably cannot hit straight down and will take longer to get into position. You will need to delay your jump slightly and reach high to block the shot. If the set is close to the net then you should get maximum penetration on your block attempt. If the set is very low then you will need to be quicker to jump for the block because they will hit the ball quicker. Watch the hitter for different clues. Watch his angle of approach to see where you should line up when getting ready to block. If the hitter's shoulders and upper body rotate then they may be preparing to hit across their body. If their shoulder or elbow drops then they may be preparing for a shot. Jump right when the hitter is making contact with the ball. You may have to adjust a little depending on the ball position and particular hitter. Most teams will designate one person (usually the middle blocker) as the blocking captain to aid in communication regarding blocking. They will coordinate the other blockers to prepare the best blocking strategy. It is important to watch the hitters and the setter as these are the people to whom your defense will need to react when attempting to block. It is helpful for the blockers to call out the setter location and who the hitters are before the serve to prepare your team for defense. It is important to move quickly on your feet in order to get your body in front of the hitter's hitting shoulder to make the block. There are two footwork patterns that can be used to quickly get to the correct position: the sidestep and the crossover step. The sidestep is used when the hitter is within 35 feet (0.911.5m) of you. Take one step with the foot closest to the hitter and then follow with the other foot so they are shoulder-width apart once again. Keep your hips and shoulders square to the net as you sidestep. If it takes you more than two steps to reach the hitter then you should rather use the crossover step. The crossover step is used when you need to cover more ground, for example if the hitter is more than 5 feet (1.5m) (1.5m) away from you. Step first with the leg closest to the hitter and then cross the other leg in front of your body. Although your hips may angle towards the hitter during the cross step, your shoulders should remain square to the net. Step again with the foot closest to the hitter to bring your feet back to shoulder-width apart and make your hips square to the net once more. Get yourself directly in front of the hitter shoulder of the hitter and jump straight up to attempt a block. Make sure you are balanced before jumping and jump at the same time as the hitter makes contact with the ball. Your hands should be close together (about 4-6 inches or 10-15cm between them) and angled inwards while blocking. This will direct the block back down into the opponents' court and reduce the chances of deflection away from your other defenders. Keeping your hands together prevents the ball from going in between them. You do not want your hands to form a flat surface or else the ball can deflect in many different directions off of them. If you are close to the edge of the court, angle your outside arm and hand inwards so that if you deflect a shot it will go into the court rather than outside the lines. If you are a shorter player and cannot penetrate to the other side or cannot penetrate for another reason, keep your hands angled backwards. This is attempting to slow down the ball through touches for your defenders rather than block it. Keeping them spread out makes a bigger surface area for the ball to touch and makes your fingers slightly softer so major deflections don't occur. Big deflections might make it difficult for your other defenders to get to the ball. Keeping your fingers tight, flexed and rigid will make it impossible to direct the ball. Often times the ball will bounce outside the court even if it is blocked. You want them to be straight and strong without being overly rigid. You will need to keep your wrists rigid to work against a hard spike. Be careful about your wrists as they can become sore or injured if you do not keep them rigid. Arms should be straight and go over the net as far as possible. This will get you closer to the ball. Even though you lose a little bit of height with this technique, it is more important to penetrate to the other side of the court than to have additional height. This way the ball will deflect back into the opponents court rather than in another direction. Make sure when you do this that you do not thrust your hips forward. Rather your upper body should be angled forward with your abs tight to pull your upper body towards the hitter. If you are a smaller blocker you should rather keep your arms straight up with your fingers angled slightly backwards. This also works if you are late and cannot penetrate to the other side.
Summary: Learn proper timing. Communicate with your teammates. Use proper footwork. Jump straight up. Angle your hands inwards as if you are grabbing the ball. Keep your fingers spread wide and relaxed but straight. Keep your wrists rigid. Position your arms at an angle over the net.