Do you know of any tricks to strengthen hands for setting?

Question

My coach tells me that I don't use my legs and i just use my hands but they aren't stong enough to set 4's and 3's and everything else and are very in consistant. Do you have any trick that could streghten my hands or make me use my legs?

Answer 1

Squeezing a tennis ball will strengthen your hands and forearms.

When you set the ball in practice, try to see how high you can reach.  Also try setting the ball straight up to yourself.  See how high the ball will go and see how high you can reach.  Beware of changing your technique just to try to reach the ceiling.  I have seen players start deep dishing the set just to get more height.  

If you own a volleyball and a friend, set to them.  Even if they are not a volleyball player, they can catch the ball and throw it back so you can set the ball again.  Set about 50 and take a minute or two break.  Set another 50.  Keep up as long as you can.  You will set the ball higher and more consistent.  Do this every day outside of your team practice.

Answer 2

set a basket ball

Answer 3

just focus.  you can't do anything that "makes" you use your hands and legs.  just focus when you set, and it should help.  good luck

Answer 4

Set with medicine (weighted) balls or even basketballs. Just little sets, to yourself, repeatedly.

Using your legs.. Just keep them bent and push off. Use your butt muscles. It'll help a LOT.

Answer 5

just keep practicing setting and they will get stronger

Answer 6

To strengthen your hands, you can hold two glass bottles between your thumb and index fingers and move the bottle in a circular mode.

To set the ball higher, you want to get under the ball, bend your knees, contact the ball with all five fingers (all-3-2-1-half finger sections) in front of your forehead, and extend yourself so that after the set your legs and arms are kind of "straight". You may jump a little bit at the beginning as part of the "extend yourself".

When practice, you can position yourself next to a wall and set it to a certain target on the wall.

Hope this helps.

Answer 7

My coach always tell our setters to use basketballs to help with that!  But as for getting you to use your legs... I'm not too sure!

Answer 8

If its just for setting purposes, I would suggest performing hammer curls for strengthening your arms, more push-ups for strenthening your shoulders and your back, and in your leisure time, try squeezing a tennis ball to improve your grip strength. And if its leg work in action, try performing forward lunges or squats to improve leg strength.