RICHARD WALKER / RWALKER@STARBULLETIN.COM

Body by Arnott

How the Wahine's kill leader
keeps going strong

Junior Alicia Arnott has always enjoyed being active. Her fitness routine began well before coming to UH, where she enjoyed a variety of activities from soccer to surfing to hiking to paddling. And, until it was stolen, her bike was part of the regimen. The Wahine hitter packs a lot of power on her 6-foot-1, 150-pound frame. Her offseason workout includes hitting the weight room four times a week. For fun? A Waikiki swim with dad Tom from "Walls" to the Royal Hawaiian Hotel and a walk back to Outrigger Canoe Club.

Standing Squats

This is part of our dynamic warm-up. We have two types of stretches -- active stretching to get warm, stagnant stretching after we've lifted.

Get in a comfortable upright stance with feet shoulder width apart. Toes either pointed straight or slightly outward. Focus vision straight ahead.

Keep heels firmly planted on floor, inhale and move okole back and downward. Do not start by bending knees. Continue downward by bending knees but do not allow knees to move forward. When thighs reach parallel, begin exhaling and return to starting position.

There should be no sideways movement.

Bridge

This is part of our ab routine. Our strength coach will call out to do different crunches every 20 seconds. This strengthens your core and back muscles. I like to do it on the physio ball too.

Stretch out body, raise up on toes and forearms. Keep elbows directly under shoulders. Keep back flat, hold head up. Hold for 90 seconds.

Dumbbell Curls

Having a strong core is really important for a lot of sports. Curls help strengthen your biceps.

Take a dumbbell in each hand, shoulder width apart. Stand, knees slightly bent.

Start with dumbbells at arm's length against upper thighs. Curl dumbbells in semi-circular motion until forearms touch biceps. Keep upper arms close to sides. Lower to starting position, using same path. Keep elbows against your sides at all times to isolate the biceps.

Inhale up, exhale down.

(Technique input from Arnott and www.intense-workout.com)

Nutrition

It's important to eat healthy. Like fueling a car, you want the highest quality fuel for the best results. My diet is high-carb. I eat a lot of fruit and vegetables. No red meat, but chicken and fish. For breakfast, it's cereal or a smoothie. I like Robeks instant orange.