I am looking for a way to get stronger and increase my pitch velocity. I play AAU year round. I am a freshman who currently throws about seventy mph. I have a very good curveball and a good changeup. I have a chin up bar and resistance bands. Any ideas? I do not have access to weights or a gym, for there are foreclose to me and I can not drive.
Working with just body weight, I suggest dividing up your target regions into arms/chest, back, legs and core. Push ups, sit ups, planks(both center right and left), pull ups with hands facing away, chin ups, squats, lunges and shoulder tubing exercises. most importantly work your flexibility and stretch, stretch, stretch. That’s a HUGE part of staying healthy and throwing harder. Be sure to stretch after your throw as well. Good luck!