increasing throwing and hitting power

[jamesh23]

Alright I play varsity for my team and im an OF and a good hitter but I pitch on JV and wanna pitch on varsity this or next year, I throw about 70mph anything I could do to get to like 75 before the season? it would be cool if I could get some exercises for the rotator cuff and I cant do long toss cuz its only me alone. Im gonna make a medicine ball. Now for hitting how can I increase bat speed? and hitting power?

[cosmo34]

Jobes- http://www.webball.com/cms/page1322.cfm
Arm strength/velocity- long toss and lots of it, alone is no excuse, you've got teammates and a gym at your high school i'm sure, or find an old net or get that Jugs pop up net and do a simulated long toss
Bat speed- core work, grip/forearm work, overall body strength
Power- see above


PS you can also find your answer from google and searching many a lifting sites

[jamesh23]

google has too much from changing mechanics to throwing 10lb iron balls ala mike marshall. also Im saving cash for a good glove, so I cant buy a net or more balls I have 6 balls and Im sure ill lose them if I try long tossing with them besides it would take hours to get in 200 throws or so. Ill check out that link.

[cosmo34]

i was talking about lifting and related fields for searching.

to hell with the fancy crap for increasing velocity. Wanna throw harder? Lift your ass off and throw your ass off. Fancy bull**** may or may not work, but there is no substitute for body and arm strength built up through lifting/long toss.

There is no magic bullet. Lift and throw, you'll throw harder. Lift and hit, it will go farther. Sprint and you'll run faster. so on and so forth.

[Slu]

cosmo's right on. If you wanna gain 5 mph ur gonna half to throw the ball in the offseason and throw it hard. Even though you dont have a teamate im sure you can still find a way. Also, when throwing make sure you train ur arm to throw hard byputting 100% into everythrow,although make sure you are fully warm.

My long toss routine last year- increased my thros from the infield by 4-5 mph in 1 year

I tried to get this in 2-3 times a week going every other day depending on how my ar felt
45 ft - 3 min
60 ft- 3 min
90 ft- 3 min
120 ft 3 min
As far as I could throw *on a line* - 3 min
90ft - 3 min

After doing this your arm should feel tired and maybe a little bit sore, which signals its getting stronger

SInce you are an outfielder I would reccomend thaT you have a "long arm" when you throw. Also work on your mechanics since they can be beneficial to the result of your throws.

As far as bat speed I do a weighted bat, You could swing a sledghammer if you dont have a heavy bat, but yea look on google for bat speed drils.