Training process and nutritional info.

Question
Hi i am a student at University of Canterbury asking a question on volleyball.
what is the best training method for the arm muscles (spiking) and what foods do you recommend if i were to be serious about Volleyball.

Answer
The important thing about arms in volleyball is the shoulders.   You must work shoulder and upper arm strength.  Check out this article for some great exercises:  http://volleyball.about.com/cs/exercises/a/workout.htm .  As for foods, all athletes need a balanced diet with plenty of vegitable, meats and carbohydrates to keep you fueled during games.