yeh i am a freshman in highschool i have my winter workouts for my summer team now and i have been practing year out. i take protein and no explode when i hit the weight room. can someone tell me a good workout program to do so i can get bigger and get a lot more velocity when im pitching.
work on your flexiblity, so u can get more bend
also run everyday or nearly everyday, more explosive legs lead to more explosive movments which leads to more velocity. try sprints 4 times a week and light jogs 3 times a week