How can I get my armstrength better for Overhand serving?

Question

I need to make the vollehball team!! I can do everything else-setting, bumping, spiking, passing, ect., but cannot do an overhand serve!! Someone help give me advice to get better armstrength!!

Answer 1

OK i play for my high school team and i didn't get my overhand serve until 9th grade and now i have one of the best serves on my team. What my problem was that my toss was wrong. Make sure your toss is right. your toss should be as high as your arm reach and if you let it drop it should land right in front of your Dominate foot. Make sure your hand is open. and that you contact the ball straight not at upward slant. Try not to toss it out in front or behind your head. When you get the toss right then start with 5 pound weights and try push-ups but start with girl push-ups your arm strenght should build up fast.

Answer 2

It's not just arm strength that you need.  Your shoulders, upper back, and chest muscles come into play when serving too.  

Start a strength training regimen.  If you can get a personal trainer or book that will help you, great.  Otherwise, follow this simple advice:

1) make sure you pick exercises that work each muscle group (e.g. bench press for chest, lateral raises for shoulders, lat pulldowns for back, etc.)

2) pick a weight that allows you to do about 15-20 repetitions per set; do three sets of each exercise

3) alternate pushing an pulling exercises

4) work the larger muscle groups first, then finish with the smaller ones

5) don't worry about getting bulked up or looking freakish; the women who go too far spend hours every day in the gym, and they probably  take steroids too

Answer 3

do as many arm work outs as you can for as long as you can like push ups, pull ups, ect. no pain, no gain.

Answer 4

For an over-hand serve,  

first you need to have a good toss, a correct arm swing, then you need to work on using your torso, transfer that POWERFUL force thru your shoulder to your hand to the ball.

In the beginning, hit the ball with a fist.  That will give you a little more power.

Once you get the heck of the swinging & conditioning your torso muscles,  use your palm to hit the ball, that wil give you total control on how hard & where the ball will go.

Have fun playing.

Answer 5

well what you can do is start doing about one hundred push ups a week to help get your arms stronger and then you should go and do some weights that will help strengthen your shoulders and arms. be sure that you do not do too much or else you can hurt your self very badly and then you can not be able to play.

Answer 6

Lift weights, do push ups, and learn how to "shift your weight". When you does all of these things, you can break someone's nose like I did. I did not do it on purpose. Good Luck!