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I am 5'4, 117 lbs, I can hit the 80's, but I want to get help so I can get better. I am a sophmore at Marshall High School, I am currently in an advanced fitness class, here's my schedule in that. monday- upperbody workout, which includes, flat bench press, box squats, lateral pull downs, medicine ball sit ups, a wrist roller, curls. We would also start off with running 8 laps around the basketball gym, then stretch. On Tuesdays- we would work our legs, which includes, box and parralel squat, leg curling, stepups, and that's just about it.On Wednesday, we do agility stations, we have 8 stations, we do step ups, weighted jump rope, agility ladder, jumping over cones, we run back and forth 16 times halfcourt and back, box run, medicine ball sit ups,and jumping stations to touching the rim or lower. On Thursday- We do a mix of weight lifting, and that's just about it, but on top of that, I throw a baseball on tuesday and thursday, and hit on wednesday. I want to get better though, becuase I can play second base, and Varsity might need someone, but I want to be able to throw faster before March 22nd. Any help will work.
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Wow, 5'4 117 and hitting the 80's (what kind of gun was used?), sounds like you don't need much help, not to mention you still probably have a lot of maturing to go...

Anyways, you're working out 4 times a week and then resting 3 days. Now I'm by no means a fitness expert, but I do know that your body needs rest in between workouts, so try going sunday, tuesday, thursday and saturday. Also, do more abdominal work and some more leg work. Post this (or a link to this) in the strength and conditioning section; that will get you more help.

finally, I wasn't kidding in my first paragraph. If you are only 5'4 117 and hitting the 80's, you are doing something right. I think your speed will come with maturation. By the way, I'd really like to know your exact speeds and what kind of gun it was. Hope I helped.

P.S. I assume by "hitting the 80's" and with your reference to a want for velocity that you were talking about being able to hit 80 on a gun, not hit 80 with a bat. Whether I'm right or wrong about that, my second paragraph still applies in its entirety.

NJ Pitch
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