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k thanks guys. for my throwing though should i just do like 10 throws and move back 15 yards and 10 more throws until im about 170 ft away? im not really sure how to do this. Im a pitcher and shortstop but if i had to choose only one i would choose shortstop. i would just like to gain arm strength over all and velocity on my throws from short and on the mound. any help on a throwing program would be appriciated greatly.
Weights, if done properly and geared towards pitching should not "tear your muscles down". Out of season seek higher weights/less reps 3x week and in-season seek lower weights/more reps 2x week. Avoid overhead pressing motions, lat pulldowns and bench presses. If you must do them, go for very light weights. Emphasize the core and the legs.

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High Level Throwing

Driveline Baseball
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