hello guys im new here so bare with me. I am a jr pitcher at a D3 school. Im 5'9'' 185 lbs. Senior High school i was throwing mid 84-86 and touched 89 twice. Now, after 2 yrs of trying to get my velocity back I am struggling big time. I have a few questions and was wonderinbg if someone would answer them for me.
1. Could running 2 miles everyday and never do any sprint work be a cause off decreased velocity?
2. In high school the only major lifts we did were bench, towel bench, squat, box squat, powerclean and deadlift. I never focused on my back and shoulders. We used the BFS program because I also played football. So my question is...should i reutrn to do onl;y those lifts instead of the lifts im doing now?
3. My last question is....our first game is Feb. 6, how many times do i need to long toss and bullpen before now and then?
Thank u guys very much