Weight Training

[tigerpitchergal]

I'm a 14U softball player and I'm going to be a freshman next fall. I mainly pitch on my traveling team but I also play second base and right field. I want to get into a weight lifting routine this winter. I pitch around 52 mph but I'd like to increase my arm speed. I also need some exercises for bat power and bat quickness. Is there any specific weight-lifting exercises that could help me with arm strength? Thanks!

 

[Coach Lia]

You have to recognize as well that pitching entails the other parts of the body especially legs and core. Exercise you may use are Split Squats,Bulgarian squats, Squats, Open Squats, hip adduction/abduction,Rows, Core exercises, wrist pronation/supination