How to gain strength?

Question

I play volleyball but I have trouble with my overhand serve. I know all the steps, I do everything right but but I hardly ever toss it over the net...I think I don't have enough strength...What exercises could help me and what should I eat to gain strength?i need help:(

Answer 1

Both of the above answers have good suggestions.  Also, you should try to start at the 3 meter line or 10 foot line and get the ball over.  When you get it over 5 times in a row from there, take 1 step back and do it again.  When succesful, take 1 step back.  Keep repeating until you get back to the service line.  

Serving is also mental.  If you do not think you can get it over, you can not get it over.

Answer 2

Try swimming 2 or 3 times a week to build strength in your upper arms and shoulders.

Playing tennis will also help.  Practice serving.... you do not need have a net; for example, you can mark a line on the garage door to get extra practice.

Eat a well balance diet with plenty of fruit and vegetables.  Be sure to get enough calcium and protein: milk, yogurt and  cheese, contain both.   Go easy on fried foods and junk fast foods.  Eat WHOLE grains whenever possible instead of white rice or white bread.

Volleyball is my favorite sport!!!

Answer 3

swim!!! u wont believe how much upper body strength it will give u. also, drink a little water before the game. during the game, drink powerade. its amazing.

<3 good luck

Answer 4

hey, ok i have played volleyball for a while and its really fun! but what you do is just to practice beacuse i learned it on the first day (tossing over the net). and if you want to practice, lift weights or strecting!

Answer 5

Whenever I am helping someone learn overhand serving we also throw the ball back and forth over the net....just like you throw a baseball or softball. There are the same exact motions.

As for strength training - try doing push ups and maybe lift some weights. It's all about repetition...

Good Luck.

Answer 6

to gain strenghth you need to work on your arm muscles try doing push ups or pull ups those will definetely help

Answer 7

Go to your local gym and ask somebody to walk you through some conditioning steps for your shoulders, back and legs.  Don't  JUST do you shoulders, just because thats what you think you use to serve.  Strengthen your back too, so you don't pull a muscle.  Lift dumbbells, do flies, resistance with another person, pull ups and chin ups, dips, and lots of abs.  these are some of the exercises the high school coach gave to us to do over the summer.   Make sure to do your workouts consistently.  Don't go 4 times in one week, then none the next week.  fit it into your schedule, and make sure you take your time and aren't rushed to finish.  If you cheat, you are only cheating yourself.  As for food, eat lots of complex carbs (pasta, whole grain breads).  Stay away from trans and saturated fats.  Protein will hold you over during your workout, but unfortunately, there is no food out there that will build muscle mass.  you have to do that on your own. Good Luck