Set up a net and hit off a tee. I hit off my tee everyday for about 50 swings and I see improvements every few weeks. Your lucky you have a decent arm. If I had a somewhat good arm, I would go all out on pitching. I'm 14 and I throw like 65mph. That's why I'm a first baseman. I got cut in 7th grade and then I spent hours taking ground balls, throwing, and hitting and I made the team in 8th grade and 9th grade.

If you don't want to continue with pitching, and playing first base and hitting are too much, I would suggest to the outfield (less work, but still some work.) Then you would be able to to focus more on hitting. On losing weight, RUN. First off, it will help you lose weight and it is so convenient to have extra speed/stamina when you are running either to first base or to get a fly ball.

If you are going to do weight training, DON"T WORKOUT YOUR BICEPS. I spent my entire winter working out my abs and biceps (Thinking that if I look strong, then I'm probably going to be stronger at baseball) WRONG. My arm got messed up and it barely improve my swing. Baseball players aren't JACKED or RIPPED.

Workout you LEGS (helpful if you continue to pitch or play first base) and your FOREARMS. Forearms help give your swing it's main source of power. You would think biceps but no. Look at A-Rod (bad example) yea he has big biceps (for the ladies) but he forearms are huge also. Also workout your triceps and abs ( to making the motion of pitching easier and running easier.) So here's your list of workout nessecities:

-Running, SPRINTS.
-Tricep workouts.
-Forearm workouts.
-Leg workouts.

You can find specific workouts at http://www.scoobysworkshop.com I know your frustrated, but I had a bad season offensively, and it drove me to working hard so I can bat above 7th next year.

http://www.best-bodybuilding-routine.com

How many reps, sets, what kind of weights, are you using proper technique?

You know that stretching is bad, right? It reduces speed, power, strength, force production, and can actually increase the chance of injury.

If you're experiencing pain, STOP! Stop stop stop stop. By working out, you would be doing more harm than good. Rest for a week, take some advil if it's bothering you. If it's still bothering you after a week or so, go to an orthopedist who specializes in sport's injuries.

What positions do you play?

We need more information in order to help you correctly.

Do 3 sets each and try to keep your reps around 8-10 except for chest do three sets to failure because your only using your body weight, once you get a bench you can start doing flat bench dumbell press, on the days you are not lifting which should be every other day, you can work on your cardiovascular exercises. After about a year, then you should start doing body splits (working out one or two body parts a day)