Try putting weights on your wrist or hold them and then try to throw. It will strengthen it but make sure it's not to heavy. Just hold a baseball and go through the motion but don't release it.also when you throw turn your hips if your pitching
Arm workouts, and mechanics. If its pitching you wan't to be faster, remember its not necessarily speed the helps, but movement on the ball. A 2 seam fastball with good movement will throw off a hitter more than a faster ball straight down the middle. I coach high school baseball.