Quads are the fronts of your thighs. I'm a pitcher (and legs and abs are most important part of pitching) so I can REALLY help you out with this one. Our coach used to work as a personal trainer at edwards hostpital (2nd largest in Illinois) and this is taken straight from him.
The pitcher's leg workout:
running (warm up). Running is probably the best way to work your legs and your endurance. Start with a 15 minute warmup doing a combination of jogging, skips, jump skips, lunges and side shuffles.
When your done with that, sprint a 150 foot straightaway, job for 10 seconds, do other spint... 10 times.
If theres a basketball court or something like it around, take a 30 second break and do 2 suicides (baseline-freethrow-baseline-halfcourt-baseline-far freethrow-baseline-other baseline-baseline) without stopping between the two.
Then, mark off a space 12-15 feet across. Shuffle back and forth between the two marks. When you reach each mark, bend your knees (not your back!) and touch the ground with your hand. Do two sets of 50 with 1 minute break inbetween.
Once your done with this, do jump squats. Squat down, pump your arms and jump as high as you can and repeat. Time yourself for this one and see how many you can do in 45 seconds. Do this 3 times w/ 15 second breaks in between.
Squats with weights - if you want to do them you can. We do but you said you already have power so i wouldn't bother too much.
*Heres the one that will help you the most. find some dip bars or just a spot where you can hold yourself up in that position w/out your feet touching. Keep your legs straight and together and try to lift them up as high as you possibly can. Do this until it is physically impossible to do any more/you start spasming
Do at least three sets, more if its possible. Make sure you can get them past parallel with the floor after this point tho.
Crunches that work your lower abs will also help you out alot.
I know this is alot of stuff to work on, but it will help you ALOT. Do this stuff balls out with as few breaks as possible to build up endurance, but make sure you don't overexert yourself. I don't want you passing out or going into cardiac arrest. haha. Anyways, good luck.
PEACE
-Bboy Sanders
