Free sample sessionThis is day 1 of 40 from the SP60 offseason program, free to run with your athletes. The full eight weeks opens at launch.
Get launch accessPhase 1 · FOUNDATIONARM DOWN: No throwing of any kind in Phase 1. This is a complete arm reset. The focus is rebuilding the foundation: scapular stability, shoulder health, hip and lower-body strength, and full-body mobility. A post-season or off-season arm needs recovery before it earns load. The arm earns the right to throw in Phase 2.
MOVEMENT PREP
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| High Knees | 2 × 20 yd | Full knee drive | Full knee drive | Full knee drive | Arms pump, stay tall |
| Lateral Shuffle | 2 × 20 yd | Low stance | Low stance | Low stance | Stay athletic, no crossing feet |
| J-Bands — General Warm-Up | 2 × 15 | Light band | Med band | Med band | Elbow at 90°, smooth pull |
| Shoulder Circles | 2 × 15 ea dir | BW / no band | BW / no band | BW / no band | Small to large — control the shoulder |
EXPANDED J-BAND SERIES (replaces throwing)
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| J-Band External Rotations | 3 × 15 | Light band | Med band | Med band | Elbow pinned at side. Controlled return. Full range. |
| J-Band Internal Rotations | 3 × 15 | Light band | Light-med band | Med band | Opposite direction. Same elbow position. |
| J-Band Diagonal Pulls (D1/D2) | 2 × 15 ea | Light band | Light band | Med band | Diagonal pattern — shoulder health work. Both directions. |
| J-Band Reverse Fly | 2 × 15 | Light band | Light-med band | Med band | Arms wide, squeeze shoulder blades at peak |
| J-Band Scaption | 2 × 15 | Light band | Light band | Med band | 30° from midline — Y-shape, thumb up, slow lift |
| J-Band Row | 2 × 15 | Light band | Med band | Med band | Elbows back, full retraction. Pause at top. |
LOWER BODY STRENGTH
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Goblet Squat | 4 × 8 | 8-10 lb KB | 12-14 lb KB | 16-18 lb KB | Chest up, knees track toes |
| KB Romanian Deadlift | 4 × 8 | 8-10 lb KB | 12-14 lb KB | 16-18 lb KB | Hinge at hips, soft knee, flat back |
| Box Jumps | 3 × 5 | 16-18 in | 20-22 in | 22-24 in | Land soft. Reset fully between reps. |
| Walking Lunges | 3 × 10 | BW | BW / 5 lb ea | BW / 8 lb ea | Long stride, knee does not pass toe |
CORE STABILITY
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Crunches | 3 × 20 | BW | BW | BW | Slow and controlled — not fast |
| Plank | 3 × 30 sec | Knees OK | Full plank | Full plank | Straight line — no sag, no pike |
ARM CARE + RECOVERY
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Y-T-W Series | 1 Round (10ea) | BW prone | BW prone | BW prone | Lying face down, no weight. Squeeze each position. |
| Cross-Body Shoulder Stretch | 2 × 30 sec ea | Each arm | Each arm | Each arm | Pull arm across chest. Hold still — no bouncing. |
| Sleeper Stretch | 2 × 30 sec ea | Each side | Each side | Each side | Side-lying — internal rotation stretch. Gentle. |
| Hamstring Stretch | 2 × 30 sec ea | Each leg | Each leg | Each leg | Hold still — no bouncing |
| Foam Roll — Upper Back | 2 × 45 sec | Full thoracic | Full thoracic | Full thoracic | Arms crossed on chest — move slowly, pause on tight spots |
60 DAYS OF SEPARATION · 8 WEEKS · 40 SESSIONS
Train hard. Recover harder.
1
Ages 10 to 14. General athletic training, not medical advice. A parent or guardian must complete the SP60 consent form before an athlete begins. Landing quality, not height, decides box jump progression. Loads are guidelines for an average athlete in each age group, reduce them if form breaks down. Stop immediately for arm pain and do not resume until evaluated by a qualified sports medicine professional.