Strength Workout for 17 yr old

There are many exercise options that will develop strength and increase you flexibility! Have you ever trained using a medicine ball or a core ball?
You can gain a ton of functional strength using those two aids.Feel free to email me and I will give you a few examples.

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brian@poweralleyonline.com

As Brian suggested (I think), getting swiss ball (different from medicine ball) exercises into your routine is great for any baseball player.

For strengthening the shoulder muscles, the two best things I can recommend are 3-5-lb. dumbbells and/or surgical tubing (or "J-Bands"). There are a number of exercises prescribed by Dr. Frank Jobe that are specific to building up the throwing muscles. Do a google search or email me (joe at onbaseball.com) to find the exercises.

It's great that he's working on footwork ... quick feet are vital to the position. Jump rope is great for that.

To build up the legs he can do wall-sits and lunges. Leg curls are also important, because all the squatting a catcher does tends to over-develop the front of the thighs, causing a strength imbalance. Get those hamstrings built up to catch up to the quads and prevent strains and pulls.