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Former Louisville star Anna DeBeer was one of the best hitters in college volleyball last season. She currently plays on the professional level with the Pro Volleyball Federation and recently returned home to Kentucky to workout during the offseason.
Her grind does not stop because there are no games to be played!
DeBeer was crucial for the Cardinals’ run to the college volleyball championship match in 2024. The fifth-year senior was named as an All-American for the fourth season in a row and the ACC Player of the Year. She was later drafted No. 2 overall by the Indy Ignite. Her first year as a pro was a great success. The 5-foot-11 outside recorded 148 kills (35.8%) with seven aces, 17 blocks, 110 digs and eight assists.
Indy concluded its inaugural season in May. It will pick back up again in February.
Anna DeBeer is not going to slow down in the meantime. She got right back in the gym at her alma mater and got to work. The 23-year-old has more than 80,000 followers on TikTok and often shares a behind-the-scenes look at her daily routines. That includes her workouts.
A typical arm day during the offseason involves the following excercise program:
Leg day looks something like this:
All of DeBeer’s workouts are very specific to her sport. As you can see, they are largely focused on mobility and flexibility— especially for the muscles involved with hitting and jumping. The strength and endurance portion always comes on the backend. She caters all of her lifts toward specific muscle groups.
Although these two training regimens are specifically catered toward volleyball, they would also translate to other sports and to everyday conditioning. You could absolutely follow her workouts and see results! Don’t be surprised if you’re dominating your local rec league by the end of summer.