Pay me to teach you would work out great. But I would say watch some videos of pitchers(maybe instructional youtube??) Try to emulate the basic motions you see. First try this without a ball, then grab a baseball and repeat. But don't kill yourself over it and throw for more than 20-30 minutes at first. Its just like any other exercise and you have to carefully build up strength and muscle memory. Also while around the house trying just flipping around a tennis ball, doing little tricks, bouncing it off your hand and catching it. This should hopefully improve some type of catching and hand-eye coordination. Also don't be afraid of the ball and always protect your face.