How to lose 10 pounds and tone my body for volleyball?

Question

Im 4' 11'' im 15 and really short for my age. I weight 115 pounds and i want to get down to 105. But I dont want to just lose weight I also want to gain muscle mass at the same time. I also quit drinking pop and now drinking milk and juices. but i dont know what type of exercises i need to do. I need to gain arm muscles and leg muscles. For my arms more of the tricepts. And would running help my leg muscles?

Thanks for any suggestions.

Answer 1

like V-up(laydown flat on your back arms/hands above your headkeep your lags tight together and bring you arms/hands up at the same time and touch your toes) and V-ins(arms/hands above your head and insted of bringing  your lags up bring them in) work really well it works your lower and uper abs at the same time.. push ups and then like clap push ups help me alot my fav are when you have your feet/lag on like your bed or something and have your hands one the floor they work more so.. for you legs do nudyas(i dont know how its spelled) you laydown and then rock forword and jump up tthen when you come back donw rock back then forwords and jump up again.keep doing that about 40 times aday. trust me they hurt but they work really really well.also have frog jumps..(haha everyone knows how to do them) and/or you could do slides they help to.... wall jumps.(your a volleyball playa so you know what they are)..

like the v-up, v-in, nudyas and pushups(all of them) i do for tumbling and that help alot.. and i do alot of the stuf for volleyball to... they work do them like everyday and you will lose the waight you want and gain the muscle you want...

hope it helps!

good luck!

ily

Cripple/Splits/Jessie

Answer 2

conditioning! do some sprints or run around your block for a few times. I try to run about a mile a day the week before season starts. I have also stopped drinking pop and I have lost some weight! do some weight training and squats and lunges.

Answer 3

I would go to the gym and use the calve machines. where you lay down and lift weights with your calves. For volleyball you need really strong calvess. for upper thighs i recomend wall sits, lunges, high knees, butt kicks, and squats. Running everyday is a good way to get your heart rate up and lose a few pounds and tone your legs even more. For arms just lift weights everyday and your pretty much set for volleyball. =]

Answer 4

DONT USE THE ANKLE WEIGHTS, they just gonna injure your knees.  As some have said:  sprint, squat, lunges, push ups, lots of sit ups because the abs muscle gives you the strenght for the jump along with the quadricep.

Answer 5

sit ups

Answer 6

The best way to lose weight is going to be with a healthy diet and running. However, because you are training for volleyball running is not the best exercise to increase your vertical. Your muscles consist of two different kinds of fibers, fast twitch and slow twitch. Fast twitch dealing with speed and vertical and slow  twitch dealing with muscle strength and endurance. Your going to want to do sprints, squats, push-ups, pull-ups, sit-ups and a lot of jumping. Space out your workouts by at least a day or two to allow for recovery. Don't worry about too much muscle growth because your only fourteen. Being good at volleyball especially at your age just takes practice.

Answer 7

plyometrics it helps your vertical too

Answer 8

Squats for your legs, sit ups, push ups, exercise really...lol wear ankle weights as you walk around the house too. Jump in them as high as you can.