you can squat down and move around thats what me and my team all did even though we all didnt pitch.at first its gonna be hard but do it for at least2 minutes and go onthe next days going to 3 then4 then5 ect.

#1-Lunges will definetly work your entire lower body.
#2-Nothing beats Running, If you have a nice nieghborhood hill(not slight grade), I am talking a World Class bicyclist would have to push his bike up it! Run it, then around the block and back up repeat until spaghetti legs set in. There is nothing better!
#3- Power band yourself at your waste to the wall, then do your stride motion. I first started doing these 4 years ago, they are intense, make sure you stay on your power line.
It is made out of a lifting belt(get one with welded D clips). To the D clips you will fasten a shrink tube to each, then to a eyebolt in a secure wall.
Take the sag out of the tubing then start your motion, it makes push harder and if you step left or right, YOU WILL KNOW IT!
There are actual marketed set-ups of this nature, and you can just have your Dad hang on to you to deliver proper tension, it should cost about $20-30.00 tops.
*****Last but not least- It seems everyone is going to speed and agility class.
I rule, heck I teach one. Ladder drills, and intense leg workouts, ever jump up and down on those boxes...Awsome and INTENSE, non stop.
IT ALL COMES DOWN TO PUSHING YOURSELF, and keeping it diverse, so you don't get bored with it.
-I love and rule the ladder(rope), buy one or just chalk or tape one in your basement, GOOGLE some drills, there are atleast 50. Talk about FUN, and increasing your speed, but it also increases something even more, something you don't even think about that is soooo important, it fires your FAST TWICH muscles, it makes you like a coile spring. Try it for a week, first before you do, have Dad/Mom Time you home to first and home to home. After a week, check again...SICK! It got me addicted. Good luck!
I practice with college coaches weekly, I also found that all college trainers and coaches are listed on there college sites. The softball world is a tight knit community, if you ask even Coach Candrea himself, he will give you intsruction and guidance. Just don't be a pest and spread your questions around, every one is there at your disposal, try it!

Let's face it , if you want the best answer you go to the pro's. I needed a pitching coach, I went to Coach Ken Eriksen(USF, Olymic Softball Pitching Coach). Ultimately I am trying to get recruited for college and would love to take my game to the next level there after. I have several scouts looking me over, when they ask who coaches you, I can reply that Coach Ken pointed me to my current coach, or Coach Candrea suggested my current batting coach etc. These are some of the guys that matter in this game, everyone looks up to them. Go to the top

squat jumping jacks running heel raise

Also good, there are no shortages to what you can do. You will find out for yourseldf what is most effective(usually the next day). I like to always vary my workouts daily as to not get bored with them. Resistance bands, weights, cardio(a must), a daily run(weather permitting), speed and agility, the list is endless. Mix it up! Add new things, stick to what works for you.

Squating and standing dead lifts..
-Courtnayy

Thank you everyone! I now have some things that I can work on.
Have a BLESSED new year!!