You might have "thrown your arm out". It's why pitchers only pitch one game and take a few days off before they can pitch another game. I have found ice in the first 24 hours helpful, followed with a heating pad after that. The pain should go away after a few days (3 days, 4 maximum). Try and limit your throws to first, at least during practices. As far as volleyball goes-your on your own! Good Luck,
Shinty
Thank you i really appreciate the ideas and will try them out and see how it goes! thank you again!