The difference between a great volleyball player and a phenomenal one? It’s mostly in the arms. Extending them above the net to block an opponent’s attack requires strength and endurance; spiking demands force and agility; serving takes precision plus power to clock speeds that can top 60 mph. “Our arms are a big focus of training,” says U.S. national team member Adams, 25, who, along with her teammate Dietzen, 28, spends double-digit hours in the gym each week. On the docket: upper-body lifting, plus stretching and yoga to improve rotator cuff flexibility and fend off injury. If the pair wins gold in Rio in 2016, they’ll credit not only their arms but also their squad’s team-first attitude. “In pro sports, it’s easy to just look out for yourself,” Dietzen says. “But for us, it’s about the women to our left and right.”
Volleyball Players Rachael Adams’s and Christa Harmotto Dietzen’s Top Moves
HAND WALK Start in a high plank. Lift right hand and right foot at the same time, bringing them 12 inches to right. Repeat with left hand and foot for 1 rep. Do 10 reps. That’s 1 set. Repeat in opposite direction. Do 4 sets.
TRICEPS HAMMER Lie faceup on a fitness ball or bench, a 5- or 10-pound dumbbell in each hand. Extend arms overhead. Bend elbows so forearms are parallel to floor. Slowly straighten arms for 1 rep. Do 3 sets of 10 reps.
SHOULDER RAISE Stand with feet hip-width apart, a 5-pound dumbbell in each hand. Keep arms straight as you lift them out to sides to shoulder height; lower. Repeat, raising arms in front of you for 1 rep. Do 3 sets of 10 reps.
SHOULDER ROTATION Stand with feet shoulder-width apart, a 5-pound dumbbell in right hand. Raise dumbbell overhead; bend elbow 90 degrees. Rotate shoulder to bring dumbbell to hip level for 1 rep. Do 10 reps, then switch sides. Do 3 sets.
Above: Bodysuits, Alix, $295 each; Shopbop.com. Volleyball, $81; MoltenUSA.com
Styled by Lindsey Frugier. Hair, Rob Talty at Forward Artists; makeup, Kristina Brown at Jed Root; manicure, Debbie Leavitt for Sheswai in Magic; prop styling, Evan Jourdan; production, Camp Productions.
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