You need strength and power in your legs, core and arm (particularly a strong shoulder).
Power needs to be transferred from your legs through your core to your throwing arm. This will increase your arm speed and MPH. Many athletes have strong, powerful legs but weak cores.
Advanced core exercises should be performed in a standing position because most athletic movements are made on your feet. When you do standing core exercises, you engage all of the trunk and hip stabilizer muscles and not just the abdominals and low back.
For beginning athletes, start with low-intensity exercises and master technique/improve strength. Then you’ll progress to lying, sitting, kneeling, standing, standing on one leg and power (high speed) exercises. Failure to follow these progressions will lead you to certain injuries like low back pain and trauma.
Core exercises (all exercises for that matter) should be performed in all 3 planes of motion (sagittal, frontal, transverse) since athletic movements occur in all 3 planes of motion.
Many medicine ball exercises such as throws, rotational passes and wood chops engage the core and total body in all planes of motion.
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