It is february, and that gives me about 5 months before volleyball conditioning and summer starts. l wanna be in the best shape l can be. Which means, toning up and loosing weight.

I am about 5'5 and l weigh about 140.
l do not have a lot of equipment, only 10 pound weights.
help?

Right now l am volleyball weight lifting & we work out at our school weight room. Things that can help u get in shape is if u have stairs then go to the bottom step & run the pattern only on that step. -Up, Up, Down, Down- or u could also do is always stay at the bottom step of the stairs so u dont fall down them, & hop with both feet up down on the stair. Finally u could go on the side walk or where ever u can find a line on the ground & stand on one foot & hop back & forth for about thirty seconds to a minute & the switch on to the other leg. You can do all of these for thirty seconds to a minute & take a break, & do it again couple times a day. For ur arms u can try to lift ur weights ten times with in thirty seconds & do this a couple times. Finally for ur abs u can lay flat ur back & put ur hands under ur bottom & lift ur legs off the ground six inches & hold it for about thirty seconds & do this a couple times, & also u can do regular sit ups & push ups to. l hope this helps

do bridges its helps your core its like a pushup position but on ur forearms

then lots and lots of lunges, and squats

run stairs

pushups help ALOT!!!!!

use 10lbs weights while doing squats and lunges

run ur butt off it pays off =]

to strengthen your leg muscles so you can jump higher you should do twenty hands on the hips and jump as high as you can jumps. you should get like 8 pound weights and jump up onto a platform. it reall helps. l gained 5 inches in two months.

The right kind of cardio….

Stay away from the traditional cardio equipment u find in a health club.

When training for volleyball, movement should be ground based (putting force into the ground, for example, sprints, jumps, & hops r all ground based movements). Riding a bike isn’t.

Conditioning should be more anaerobic than aerobic, meaning, u should train in intervals. For example, going out for a run (10 minute jog) is aerobic. Plays in volleyball last on average between 5 to 15 seconds. The point is to go real hard & take rest between efforts. And u want to be fast, jump high, & be explosive. Running distance won’t make u fast, in fact, it will make u slower. Your conditioning should be anaerobic, meaning, high effort then take rest between efforts (just like when playing volleyball). Your body has different energy systems, & training anaerobically or in intervals (for example, sprint for 30 seconds, take a 30 second break, then sprint again for 30 seconds, etc) is specific to the kind of condition u want to be in for volleyball.

Weight training…

If u don’t have any equipment, that’s ok. There is a lot u can do using ur own bodyweight.

Strength…
Planks
Side planks
Plank with one leg off the ground
Bridges
Single leg bridges
Single-leg squats
Push ups
Hip circuits

Plyos…
Power skips
Ankle hops
Tuck jumps
Pike jumps
Approach jumps

Losing weight….

You could do traditional cardio at first to lose some weight, but really, it’s best to do interval training. With cardio, u only lose weight while u workout. With interval training, you’ll continue to burn calories long after u workout. And interval training (sprints, weight training, etc.) is more specific to building muscle & strength & explosive power for volleyball.

Nutrition…

Generally, cut back carbs & increase protein & fat. You want good fats (nuts, fish, etc). For weight loss, eat every 2 to 3 hours. Having protein & fruits & vegetables at every meal is great. If you’re going to have a lot of carbs, have them around ur workout (before, during, or after ur workout). This way, u can use them for ur training before ur workout, then also replenish afterwards.