Here's what I do
Upper Body- Bench, lots of tris, bi's, forearms, hand grips, lat pull downs- front & back, and I've started to do shoulders because that's where i tend to get sore after throwing
Lower- Squat, toe raises, leg curls/ext
I run and do light jump rope as well.
I want to improve all aspects of my game- velocity, running speed, hitting power... can anyone give me anymore tips? I really want to make the HS team next year.. much thanks