Need A Workout Routine


#1

Does anybody know any workouts that will help me be explosive when i throw the ball and will give me a long stride to the plate, also im looking for a good working out schedule for 3 days a week. Any suggestions?

Also i hear about the plyo method wat is that all about would that help me? If anybody has this method let me know or leave me a website that i can go to. THANKS!!!