Working out in-season

Question
QUESTION: hey John
    I'm a Varsity Catcher on my baseball team and its my last year playing for my High school. I'm looking forward to continue on playing for college and I'm worried that my arm strength isn't good enough. Last time I was measured at 69MPH from home to second but I feel that has gone down over a series of games since I haven't been able to throw certain runners out. I still have 2 years in American Legion baseball left and I'd like to really showcase my throwing skills there. Is there any Arm strengthening/conditioning exercises that can help me build strength?
Or any workouts for catchers you recommend?
Thanks

ANSWER: Christopher,

Long toss if the best for strengthening your arm.  Weight training is also good however you have to maintain your flexibility.  If you lose any flexibility you will see a big decrease in throwing speed.  Weight training is not only for you arm and shoulder but you legs, back, and abs.  

Throwing out runners is both quickness and throwing speed.  An average pop time for high school is is 2.0-2.2 seconds.  Working on your quickness will definitely lower your time.  The best drill for quickness is the speed ladder.  These drills are too complex to explain in this e-mail.  Here is a link to some of the drills: http://www.olemisssports.com/pdf2/76779.pdf?DB_OEM_ID=2600.  Doing these drills will dramatically improve your foot speed and defiantly improve your pop time.  

Let me know if I can help any further.
Thank You,
John Priest

---------- FOLLOW-UP ----------

QUESTION: Hey John
    I've been wondering would it be alright if i were to workout while im In-season.
Heavy lifting for legs and light to moderate for everything to the abs up.
since i play regularly 3-4 days a week i plan to work out 5-6 days a week.
Mon: Legs(heavy) and Abs(light/Moderate)High Cardio
Tues: Chest, Back and Abs all (light to moderate) Med. Cardio
Weds: Arms, Shoulders and Abs(light to Moderate) low Cardio
Thurs: Lower back, core and Abs(light to Moderate) High Cardio
Fri: Chest, Back and Abs (Light to Moderate) med. Cardio
Sat: Arms Shoulders and Abs (Light to Moderate)low Cardio
Sun: Rest
    Would doing this be alright in bettering me for the seasons to come and prepare me for college baseball.

Answer
Christopher,
Looks like a great workout.  The best workout I have ever done is the bigger faster stronger workouts (www.biggerfasterstronger.com)  They have in season and off season workouts and I believe they have baseball specific workouts now.  I have been doing their workout program of about 12 years and I believe its the best for any sport.

Good Luck,
John Priest