Will Getting in shape improve arm strength / playing junior college without high school.?

That weight is actually pretty good for you. That's the average weight for an MLB pitcher. Though, you shouldn't have a lot of fat. You want about 12% body fat with 15% at most. It will help you throw a little harder. Just look at some guys like Curt Schilling and CC Sabathia. Schilling was a pretty big guy and was able to throw in the mid 90's. CC is 290 lbs. and he's able throw in the mid 90's as well. Then, if you look at a player like Tim Lincecum. He weighed around 200 lbs last year and he was throwing 93-95 mph. Over the past off season, he lost 22 lbs because he thought he wasn't happy with his appearance and now he's listed at 170 lbs. Because of all that weight loss, his velocity dropped. Overall, what I'm saying here is that's a good weight to have you just want most of it muscle and only about 12-15% of it body fat.

To help you gain arm strength, here's a few exercises you can do.

Arm circles. This can be used as part as your warm up in addition to throwing. It will strengthen your muscles around your shoulder along with stability, flexibility, and stamina. To do this, hold your arms straight out being parallel with the ground.Start with small forward circles then gradually increase the diameter of the circle.Perform this 15-20 times then do it in reverse direction.

Play long toss with a partner. Before you do this, you should warm up your arm first. One your arm is warmed up, then you can play long toss. Start off close to each other. Then, keep increasing the distance between you and your partner. You should NOT be throwing with a major arc. Just throw it on a straight line with velocity.

Here's some exercises you can do in lifting weights to increase arm strength:

Shoulder Press

Bench Press

Curls (works biceps)

Triceps extensions

Use a pair of light dumbbells and focus on building muscle in all areas of the shoulder.Raise the dumbbells out to the side until they're parallel with the ground before lowering.Bending forward from the waist and repeating the same exercise or standing straight up and lifting the weights in front of you, covers all sides of the shoulder for a complete workout. This is an important exercise to do because it strengthens the rotator cuff which is important for pitchers.

Flexibility & Stamina. This is also a good thing for pitchers to have as they can throw for long periods of time.Stretch your arms, chest, neck, hips, and legs.

Core. This is also essential for pitchers to complete their wind-up and delivery with full force and motion.A good core exercise is by just doing situps and crunches daily.

Also work on your legs. Using your legs is a big part of pitching velocity. About half of your velocity comes from using your legs.Good leg workouts for pitchers will include squats, lunges, leg curls, leg extensions, and hip strengthening exercises. A good beginning leg workout for pitchers could incorporate these exercises with 3 sets of 12 or more reps.

Before you lift weights you should do these things: Warm up on a bike for 5-8 minutes, do a full range of stretching(stretch all the muscles), then do 150 sit-ups.Do sets 30-50 sit ups until you reach 150, then do 3 sets of back extensions with 10 in each set.Once you do all of this, you can now lift some weights. Doing this is necessary as it will help get you ready so you don't hurt any muscles.