Bump, Set, Spike Vol. 5: Olympic Level Volleyball with Misty May-Treanor

October 18, 2011
by Justin

There are certain people that are synonymous with their sport. When most people talk about basketball, Michael Jordan and Magic Johnson are two names that usually come into the discussion. When all time baseball greats are brought up, Willie Mays and Babe Ruth usually get brought up. The same goes for two-time Olympic Gold Medal winner Misty May-Treanor and her sport, volleyball. May-Treanor has won more tournaments than any other female player with 107 career wins. May-Treanor and her longtime teammate Kerri Walsh, were the gold medalists in beach volleyball at both the 2004 and 2008 Summer Olympics. They are undoubtedly two of the greatest volleyball players ever, male or female. When you look at their success, it’s easy to forget all the hard work it took for them to get to that level. I’m sure they sat in plenty of ice baths and hot tubs, just for them to stand tall on the world’s stage and represent the United States.

Welcome back to BSS, the ultimate Internet destination for volleyball training tips and techniques, provided to you by www.scoutme.com. In volume one (link: http://www.scoutme.com/volleyballrecruiting/bump-set-spike-vol-1-the-basics-to-jumping-out-the-gym/) we explored jumping techniques, while in two (link: http://www.scoutme.com/volleyballrecruiting/bump-set-spike-vol-2-the-ability-for-agility/) and three (link: http://www.scoutme.com/volleyballrecruiting/bump-set-spike-vol-3-the-second-wind-for-the-win/) had tips to increase your agility and endurance. Last week, Volume four (link: http://www.scoutme.com/volleyballrecruiting/bump-set-spike-vol-4-set-like-a-vet/ ) was a basic tutorial on how to set on the next level. Today we are going to explore an echelon far beyond our usual focus. Misty May-Treanor is the ultimate volleyball player, so learning techniques and tips from her is the equivalent to learning how to run faster from Usain Bolt. Here is her workout and some commentary shot in Manhattan Beach, California.

Drill 1: Pike Perfector

The pike exercise is great if you are trying to increase your leaping ability and overall balance. To begin this drill, spread your legs shoulder width apart and then lift your arms up high above your head. While jumping into the air and moving your arms forward, lift your legs and attempt to touch the front of your toes.                

Drill 2:  Side to Side Slimmer

The slimmer is an excellent abductor exercise. Bring one leg forward until the front leg is at a 90-degree angle. Your back knee should be bent at a 90-degree angle also. Bring your arms across the front leg and then jump into the air, bringing your back leg forward, and your front leg backward. This movement should all be done while simultaneously bringing both of your arms to whatever side the lead leg is located.

Drill 3: 180 Twist-Jump

For the twist-jump workout, start with your feet shoulder width apart and your legs and arms in the ready position. Jump into the air, twisting your body 180 degrees. This drill is great for your core strength, agility and leaping ability.


Drill 4: Hot-Bottom Shuffle

From the last drill, you can move into the shuffle. While you are in a volleyball ready position, move from side to side. You increase the difficulty of this progression by having a workout partner and resistance as you move, or simply speeding up your movements like Misty May-Treanor.


Here is Misty May-Treanor via Self.com, running through each volleyball drill:



Whenever any of my teammates would complain about practicing, my defensive coordinator would always say, “Rome wasn’t built in a day.” This is the same approach that you should take with your volleyball workouts. Misty May-Treanor did not become an Olympian overnight, nor did she ever win without sacrifice. If you are going to play volleyball, why not be the best that you can be? Check back next week for another installment of BSS; we’ll be exploring passing techniques. This is Bump, Set, Spike and this is Yorick Hempstead signing off.




Yorick Hempstead is an ex-college athlete who is a sports blogger for Scoutme.com. He is always talking sports on twitter @HempsteadHuddle.


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