Functional training to gain muscle – created by the coach of the Brazilian volleyball team –

Sheilla is considered one of the best volleyball players in the world, thanks to her high jumps, her decisive attacks and her sharp agility on the court, which impress anyone who watches her in action. The secret: intense training focused on strength and power. “She needs good body awareness to make movements in the air and contract her muscles explosively”, explains José Elias Proença, physical trainer for the Brazilian women’s volleyball team. Therefore, part of the player’s day is reserved for functional and pilates exercises.

“Even if I lifted 300 kilos, I wouldn’t have giant arms”, reveals the athlete. The reason is its type of muscle fiber, with speed characteristics, not hypertrophy. Because of her genetics, Sheilla does not gain weight easily and even takes hypercaloric to compensate for the energy spent during the day. “In Turkey, we had a lot of games and less time was left for physical preparation. So, I spent a longer period at the gym than the others, since I needed to focus a lot on strength exercises”, says the opposite, who received a visit from José Elias in Europe to follow her new routine.

The coach is super careful with each player. Under his recommendation, for over ten years all of them have been taking pilates classes to avoid injuries. “Preventive work is fundamental because our muscular chains are totally interconnected. The repetitive action of hitting the ball, for example, focuses on the shoulder but also triggers a reflex on the hip,” he explains. That’s where practice comes in: in addition to strengthening the abdomen (which helps stabilize the lumbar), it improves flexibility and strength at the same time. “I can’t do without or my back locks up,” says Sheilla.

See below the workout that José Elias and his assistant Marcelo Vitorino created for you. The objective: to gain strength, agility and body awareness and still protect yourself against injuries (not only for volleyball but for running, dancing, basketball or any other sport you practice). Ready to be an athlete?

Part 1
Activation Exercises – 10 Reps
(Do it in a controlled manner with a deep breath)

Part 2
3 X 8 Rep Ex 1 To 3
3 X 10 Rep Ex 4 To 7
3 X 10 Rep Ex 8 And 9

Finally, massage the sole of your foot with a tennis ball.