Catching and pitching

Hey guys im a sophomore and have only been playing since last year i throw anywhere between 69-71 but i SERIOUSLY need t become faster can anyone point me in the direction of a good workout regime? and another thing does anyone know of a good catching website?like this one or not doesnt matter just need some advice

http://catchingtips.com/

http://www.youthbaseballcoaching.com/drills.html#07catching_drills