Phase 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 drive | Full drive | Full drive | Pump arms aggressively |
| Butt Kicks | 2 × 20 yd | Heel to glute | Heel to glute | Heel to glute | Keep torso tall, fast turnover |
| Lateral Shuffle | 2 × 20 yd | Low and wide | Low and wide | Low and wide | Eyes forward, stay athletic |
| A-Skips | 2 × 20 yd | Single-leg drive | Single-leg drive | Single-leg drive | Drive knee, point foot down on strike |
SPEED WORK (~20-25 min)
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| 10-Yard Sprint | 5 reps | Full effort | Full effort | Full effort | 2-point start. Explode. Rest 30-45 sec between. |
| 20-Yard Sprint | 5 reps | Full effort | Full effort | Full effort | Acceleration focus. Time if possible. |
| Falling Starts | 4 reps | Lean, then sprint | Lean, then sprint | Lean, then sprint | Fall forward, catch with first step, go. |
| Broad Jumps | 3 × 4-5 | 4-5 ft target | 5-6 ft target | 6-7 ft target | Two-foot takeoff, land and stick. |
AGILITY (~15-20 min)
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Cone Shuffle | 3 sets | 5 cones, 1 yd apart | 5 cones, 1 yd apart | 5 cones, 1 yd apart | Stay low, quick lateral steps |
| 5-10-5 Shuttle | 3 sets | Timed | Timed | Timed | Touch the line — no cheating reps |
| Lateral Crossover | 3 sets × 20 yd | Athletic stance | Athletic stance | Athletic stance | Crossover step — over then behind |
| Reaction Drill | 3 sets | Coach signals | Coach signals | Coach signals | Move on signal — don't anticipate |
CORE DEVELOPMENT
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Crunches | 3 × 20 | BW | BW | BW | Controlled — full range |
| Russian Twists | 3 × 20 | BW | BW / 5 lb plate | 5-8 lb plate | Rotate fully each side |
| Plank | 3 × 30 sec | Knees OK | Full plank | Full plank | Tight core, breathe through it |
ARM CARE
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| J-Band External Rotations | 2 × 15 | Light band | Med band | Med band | Smooth arc, control the return |
| Y-T-W Series | 1 Round (10ea) | BW prone | BW prone | BW prone | Face down, no weight. Squeeze each position. |
| Hamstring Stretch | 2 × 30 sec ea | Each leg | Each leg | Each leg | Seated or lying — hold still |
60 DAYS OF SEPARATION · 8 WEEKS · 40 SESSIONS
Train hard. Recover harder.
4
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.