Your question is a very good one and very dynamic at the same time. So to answer your question with the approach and contents that it deserves, requires a lot of reading on your part. Ok, let’s start…
First off, you’re an amateur, and a young one at that. You have a life that has many priorities, all of which are mostly out of your control. To be more to the point, if you can accurately say where you’re going to be next week and doing what - FOR SURE, you’re in a very small population. Knowing this, and being aware of your limitations in this regard, will give you a sense of reality for the advice that follows.
Get to know your body in total. By that I mean, like any machine, it is dependent and codependent on supports, function and maintenance. Get ready to supply this machine of yours with nourishment that fits you personally. Your nutrition table - called a training table, consists of a meal plan that provides that machine of yours with sustainable nutrients over a period of time, or duration. Your breakfast must give you products that are feeding your growth, repair, and mental demands constantly. Therefore you caloric intake has to be at a minimum level - tailored personally for you, at different times, during your baseball season(s). This kind of training is too lengthy to outline here, but enough information is available on the web for you to work with.
Physical exercises that are particular to baseball, and especially pitching, are outlined in a lot of publications and web pages dedicated for that purpose. Just be mindful of your overall health, your history of being prone to certain sickness, injuries, and so forth. This topic - physical exercises, should encompass the ENTIRE BODY, not just your pitching arm. Then again, if you’re going to exercise, your nutrition plan must support this exercise itinerary.
EXERCISES AND WORKOUTS
Consider your body in three major parts:
- trapezius muscles
Since you’re motivated to test these waters and condition yourself, I would suggest a moderate start and temper your enthusiasm for instant results. I would also suggest obtaining a publication called TUFFCUFF which is authored By Steven Ellis. Within those pages are all the real world examples of safely training and conditioning yourself for this sport and the pitcher’s position. This publication breaks down the levels of training, from amateur high school, to amateur collage and beyond. The dedication and work that goes into using this publication is not for those with idle curiosity. Each of those muscle groups that I just described is covered well and documented with plenty of pictures and explanations, I should mention that just the diet and nutrition section alone is worth having all by itself. .On the other hand, there are tons of examples on YouTube and other media that can benefit your development.
Finally, being a quality player requires a few things that I should mention.
First - be honest with yourself on the quality of play and talent that you bring to the field. Always appraise yourself in the company of others, and do it fairly.
Second - no training program, regardless of how ambitious, is going to supplement the lack of talent, at a point in time. By that I mean, your talent today may not reach the watermark of others, but given time and growth, that watermark will be closer and closer for you to attain.
Finally, there will be all kinds of advice and suggestions to your question, Just remember that all advice is without seeing you, knowing your health history and so on. So just temper your reading with knowing your limits, limits that are unknown to others.