[volleyballstud]

What you need...
( 2 ) 5# dumbbells
a place to lay down on your stomach.

1.) Lay down on your stomach on the floor with your arms straight up over your head.
2.) Grab the two dumbbells and raise your arms straight up about 6" off the floor with your palms down.
3.) Then rotate your thumbs up and hold for 5 seconds.
4,) Rotate your palms down again.
5.) Lower your arms to the floor.
6.) Repeat immediately with no rest when you lower your arms.

Do this for 3 sets of 15 reps. If this becomes too easy, increase the number of reps or the length of time you hold with your arms raised from 5 seconds to 6 seconds or more. This should give you added power to your spikes.