arm strength

Question
QUESTION: I'm a sophomore in high school and play outfield. Our season starts some time in February. I am looking for some excercises or drills that I could do in my free time to increase my arm strength before and during the season. I am looking to be able to throw in a better straight line and 79 or 80 mph by the end of the season. Any suggestions would be helpful.


Thank you,
Ryan

ANSWER: Ryan,
Depending on where you are from will depend on what you can do at this time.  If you live in the New England area like myself you are limited to indoors.  If your season starts in February it sounds like you may be from a warmer climate than mine.  If thats the case you should be outside doing long toss.  I would recommend doing it on a football field were you can check your progress with the yard line markers.  Start a flexibility and strength program if you have not already.  Focus on your legs and core.  Do all the drills a pitcher would- two knee, one knee, square, "L" drills.  These drills will focus on your arm angle and get you to throw a straight line.  check your grip also.  Make sure you are throwing a four -seam and staying on top of it on the release.  If your ball tails than you may be throwing a two-seam or releasing the ball more with one finger than the other.

Hope this helps.
Thank You,
John Priest

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

QUESTION: What are the: two knee, one knee, square and "L" drills?

Answer
Ryan,
These drills are lead-up drills often used by pitchers to practice their arm motion and angle.  It is often times hard to describe theses drills in words, but i will try.  best thing to do is to see an instructor or coach and they should be able to show you these drills.
ONE KNEE or TWO KNEE
Purpose:
Isolate the lower body to focus on developing proper arm action.
Setup:
Pitchers pair up and kneel on their posting leg (right knee for right-handers, left knee for left handers, or both knees on the ground.
How to perform drill:
Players get on one knee about 45 to 55 feet from each other. The pitcher with the ball will rotate his shoulder toward his throwing partner, bring his arm back with his hand on top of the baseball, use a good circular arm motion, and throw the ball, making sure the pitcher bends his elbow and finishes throwing elbow past the opposite knee.
"L" Drill
specifically address the release of the baseball from a high-?arm angle. This drill teaches pitchers to "get on top" of the ball.
To get the lower body ready to begin, the pitcher will spread his feet into a permanent throwing-position, slightly wider than shoulder-width apart with the toes of the lead leg pointing to the target.
The back foot, whose only movement during the drill is to turn over to onto the toes when the baseball is released, stays in contact with the ground at all times.
The elbow of the throwing arm should be level with the shoulders which brings the entire arm into the high-cock position.
Remember, in the high-cock position, the right-handed pitcher shows the ball to the shortstop; lefty's show the baseball to the second baseman. The elbow of the glove arm side should also be level with the shoulders and the glove arm elbow itself should point directly to the target like a "rifle site."
From this starting position, simply 損ull?the glove arm back into the body while rotating the hips and pivoting on the back foot to release the baseball. Follow the motion all the way through after the ball is thrown to ease the stress on the arm.
A good follow-through consists of a pitcher bending his back and bringing his throwing arm elbow to the opposite knee.
The above drill explanations are from the following web address.
http://www.thecompletepitcher.com/pitching_drills.htm#q1.  check this page out for pictures of these drills.  

Good Luck,
John Priest