How to get a body like a Volleyball Player:
I’ve been admiring the bodies of the Olympic beach volleyball players the past couple of days! They have amazing abs and legs especially (in my opinion) Misty May-Treanor! Instead of starring at the TV enviously, I decided to do some research!
As you and I both know Volleyball requires a lot of jumping! Just like plyometics which Self defines as “high-powered explosive jumping movements.” They explain that “because plyometrics is weight-bearing, it firms muscles while zapping an astounding 10 calories per minute for a 135-pound woman.”
They have a basic plyo workout on their website:
And Misty May-Treanor’s plyometric workout:
Another Misty workout: http://www.youtube.com/watch?v=XToj0vJ1ZMo
I found a few different articles where Misty talks about her workout routine:
“I lift twice a week, and on other days incorporate more core yoga and different exercises.I incorporate a lot of squats, lunges and Olympic lifts. As a volleyball player having strong shoulders and a strong core is very important, so I focus on those areas as well.” She says that working out for an hour is long enough.
If you notice Misty’s legs are a little bigger than the other volleyball players, this is because she’s shorter than most volleyball players, which requires her to have a more powerful jump, so she really focuses on her legs and glutes.
Her and her teammate Kerri both do pilates for core strength. They also do sprinting exercises.
“Sprinting uses the anaerobic system—without oxygen—to generate energy, it develops muscles in your lower body, especially in your thighs and calves.” Read more: http://www.livestrong.com/article/255975-how-to-build-muscle-from-sprinting/#ixzz22jCeTq8t
Apparently Hill sprints give you a bigger butt than flat ground:
Kerri Walsh workout:
10 min Volleyball workout:
Lastly here are some exercises (found on GabbyDaily) that you can incorporate into your regular workout routine:
In the exercise area volleyball players do a ton of lunging, jumping, and squatting. These moves are wonderful for the buns and abs. People don’t realize how much of their core they use to jump.
Walking Lunges:hands on hips – continuous lunges until desired number (approx 20 each leg)
Side Lunges with weight:step out to the side with one leg holding dumbbells
Charlie’s Angels lunge: (one leg forward and a core twist to each side)
Approach jumps:the approach you use to spike a volleyball
Tuck Jumps:stationary knees to chest jumps
Ladder Jumps:agility ladder used for plyometric workouts
Block Jumps: hands at ears, squat with an explosive jump to a blocking move
Single Dumbbell Squat: one dumbbell hanging while squatting
Weighted Bar Squat: on a squat rack – heavy weight for explosive power
Squat Jumps: hands up by shoulders – squat and jump up and mimic a block – land and repeat quickly
Single leg squat:does miracles for the butt raise one leg/foot up and slightly out for balance – slowly squat down with your other leg with the goal to go into a sitting position while balancing