Four two-week phases, five training days a week, with loads and progressions for the 10U, 11-12U and 13-14U age groups on every exercise. The arm comes down in Phase 1 and earns the right to throw in Phase 2. Weighted ball is never prescribed before Phase 3.
Weighted ball work is introduced in Phase 3, capped at four weeks, and is not prescribed for the 10U age group. There is no published research supporting weighted ball training at 10 to 12U, and research in older, more physically developed athletes has associated these programs with increased arm injury rates. An athlete advances only after a coach has evaluated and cleared their throwing mechanics.
75 exercises across 18 categories. Filter by phase, category and equipment. Form steps, coaching cues, common mistakes and loads for all three age groups.
Open → In-SeasonThree days a week, ongoing. Day A primary, Day B athletic, Day C recovery. No heavy ball, no max intent, mandatory post-game arm care.
Open → AssessmentThe five measurables, how to test each one, and population benchmarks by age group. Results stay private to the athlete, their parent and their coach.
Open → ConsentSigned by a parent or guardian before an athlete begins. Assumption of risk, weighted ball disclosure, mechanics prerequisite and medical attestation.
Open →
Standard Performance