Off season and in season WOrkouts

Hello My name is Kyle Craig and i am 13 years old. I love baseball and love to pitch. I have a few questions.

  1. What is a good off season workout?
  2. What is a good in season workout?
  3. What can i do to keep my elbow from dropping
  1. During the off season, I go to the baseball field and do about 10-15 pitches. I also talk to the pitching coach to see if I need to work on anything.

  2. During the season, like for an example, I start a game Monday. Take Tuesday off and rest my shoulder. On Wednesday, I’ll do a quick bullpen practice about 30 pitches. Take Thursday off and pitch Friday.

  3. What do u mean “keep your elbow from dropping?”