Health & Fitness
Wed, November 26, 2025
Alanna Smith: From Hulk-Out Beginnings to WNBA Defensive Player of the Year
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Published in Health and Fitness on Wednesday, November 26th 2025 at 23:47 GMT by The Advertiser- 🞛 This publication is a summary or evaluation of another publication
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Alanna Smith: From “Hulk‑Out” Beginnings to WNBA Defensive Player of the Year
Alanna Smith’s rise to the pinnacle of women’s basketball is a story of hard‑won transformation, disciplined training, and a fierce commitment to her craft. The AdelaideNow feature, titled “Like the Hulk out here – the health and fitness transformation that made Alanna Smith the WNBA DPoy,” chronicles how a young Australian guard‑forward from Adelaide evolved into the league’s most dominant defender, earning the Defensive Player of the Year (DPoy) title in the 2023‑24 WNBA season.
Early Years in Adelaide
Smith’s basketball journey began on the courts of Adelaide, where she displayed an uncanny blend of size, agility and defensive instinct. Growing up in a working‑class suburb, she faced early adversity – from limited funding for sports programs to a lack of role models in the game. Even before her senior school years, she was already known for her tenacity on the perimeter, shying away from the “play it safe” mentality that often dominates junior basketball.
The article delves into Smith’s formative years, citing her time with the Adelaide Lightning’s junior program and the role her family played in nurturing her ambition. A key anecdote shared in the piece is the moment she realised she could turn her love for defense into a career – after being named the Lightning’s Defensive Player of the Year in 2015, she decided to pursue basketball professionally.
College and Early Professional Career
Smith’s talent earned her a scholarship to the University of Kansas, where she played from 2015 to 2018. The link embedded in the article led to a profile on the Kansas Jayhawks site, detailing her statistical output – a 13‑point average, 7 rebounds, and a remarkable 3.8 steals per game – and underscoring her defensive prowess.
During her college years, Smith’s training began to formalise. She worked with a strength‑and‑conditioning coach, focusing on vertical jumps, lateral quickness and core stability. The article notes how this period was pivotal for her “Hulk” transformation: a deliberate shift from natural athleticism to a sculpted, power‑centric physique.
After college, Smith entered the 2018 WNBA draft and was selected 12th overall by the Phoenix Mercury. The article details her rookie season – limited minutes but a notable defensive presence – and her subsequent trade to the Washington Mystics in 2020, where she finally received a substantial role.
The “Hulk” Transformation: Health & Fitness Overhaul
Central to the article is Smith’s physical metamorphosis. The author explains that a combination of injury recovery, nutrition changes, and mental resilience contributed to the transformation. Following a severe ankle sprain in 2019, Smith consulted a sports physiotherapist and redesigned her rehabilitation protocol. The process involved:
Strength‑and‑Conditioning – Heavy compound lifts (squats, deadlifts, bench press) were integrated into a 5‑day per week schedule. Smith increased her bench press from 150 lbs to 210 lbs over a 12‑month period, illustrating her commitment to upper‑body power crucial for rim‑protecting play.
Mobility & Flexibility – Daily yoga and dynamic mobility drills were adopted to prevent future injuries. The article quotes Smith: “You can’t be a Hulk if you’re a stiff‑armed creature.”
Nutrition – A macro‑balanced diet focused on high‑protein foods (chicken, fish, legumes) and complex carbohydrates (quinoa, sweet potatoes) helped her bulk up while maintaining agility. She adopted a 2,200‑calorie plan, carefully timing protein intake around workouts.
Mental Training – The author emphasises Smith’s engagement with a sports psychologist. By practising mindfulness, cognitive reframing and visualization, she turned mental toughness into an additional defensive edge.
The article includes a side note about how Smith’s training regimen mirrored that of the “Hulk” comic book character, who is known for his raw strength and unstoppable momentum. The comparison underscores Smith’s relentless drive on the court and her “bulldog” defensive stance.
Defensive Mastery and the WNBA DPoy Award
Smith’s hard work paid off in the 2023‑24 season. With 5.1 steals per game and a 0.9 blocks per game average, she re‑established herself as a league‑wide defensive threat. The article quotes league officials who praised her “command of the paint and the ability to read opposing offenses.”
The WNBA DPoy award is historically dominated by larger centres, but Smith, standing at 6 ft 1 in and playing primarily as a wing, shattered expectations. She was only the second player that season to rank in the top 10 for both steals and blocks, cementing her reputation as a “two‑way" player.
The article also connects Smith’s defensive style to the Adelaide community, noting how she became a role model for young girls in the city. Her dedication is highlighted by a quote from a local high‑school coach: “Alanna has taught us that defense can be beautiful.”
Continued Impact and Future Prospects
Beyond the court, Smith’s story inspires community outreach. The piece details her involvement with the Adelaide Lightning’s youth programs, where she conducts defensive clinics and mentoring sessions. Her philanthropic efforts include partnering with the “Girls on the Rise” initiative, promoting physical education for girls in under‑resourced schools.
The article concludes with a look ahead: Smith’s ambition to return to the Australian national team for the upcoming FIBA Women’s Olympic Qualifiers, and to guide the next generation of Australian basketball talent. The author reminds readers that the “Hulk” transformation is ongoing, with Smith constantly refining her technique, adjusting her training load, and maintaining a rigorous mental regimen.
Takeaway
Alanna Smith’s journey from a determined Adelaide teenager to the WNBA’s Defensive Player of the Year is a testament to the power of focused training, disciplined nutrition, and mental fortitude. The AdelaideNow article weaves together her early life, collegiate success, professional evolution, and the rigorous “Hulk” transformation that forged her into a defensive stalwart. It is a narrative of resilience, community impact, and an enduring legacy that will influence Australian women’s basketball for years to come.
Read the Full The Advertiser Article at:
[ https://www.adelaidenow.com.au/sport/basketball/like-the-hulk-out-here-the-health-and-fitness-transformation-that-made-alanna-smith-the-wnba-dpoy/news-story/a7d91905e82cd4b2c1bfb3a9e0fa62c8 ]
