Hows it going everyone. I'm a college baseball player, a pitcher. I know this isn't a combat sport but I wasn't sure where to post this. I wanted to post it on this site because you all seem extremely knowledgable on training.
Most sites I've found seem to be talking out of their asses but for the most part here most people seem to be backing there information with science, which is nice to see. Anyway I posted my question in this section because it has to do with training to improve very fast movements, and I figured in combat sports there is probably some training done for similar things that may relate.
I also posted this in the beginner section because I wasn't sure where the right place was to post it. Also I should note that I've worked on mechanics a great deal and have a good idea what they entail as far as where my power comes from.
Anyway pitching is a very very fast movement, specifically abdominal rotation, and abdominal flexing. Also propelling my body off the mound with my right leg. Than of course last but not least internal rotation of the humeris. Anyway I would like to train to make these motions even faster.
I know which muscles are used in these motions and exercises I could do to target all of them, but I don't know how I would train to try to increase the speed of the motions. Do I train with no resistance and just work on moving as fast as I can, almost like plyometrics; or do I work with light resistance like a small weight or med ball and once again do the motions as fast as I can;
Or do I work with somewhat heavy weight in like a 10-15 rep range and do them fast; or do I do them with really heavy weight say 3-5 rep range and as fast as I can (though that probably won't be too fast); or do I do some sort of combination of them.
To sum it up, my question is basically about what kind of training do you do if you want to increase the speed of certain movements?
Once again I know exercises I can do to target each, I'm not really a beginner to working out but a beginner to this kind of training, so I'm more lost on what kind of resistance I should use in order to accomplish my goals. I'm also aware that I shouldn't just focus on agonist movements but also antagonist movements and I plan to.
Sorry if I repeated myself a little here, I just wanted to be as specific as I could be as to what I'm looking for. I hope my rambling is comprehensible lol. Looking forward to hearing your advise. Thanks in advance.