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 | Arms pump, stay tall |
| Lateral Shuffle | 2 × 20 yd | Low stance | Low stance | Low stance | Crisp footwork |
| J-Bands — Arm Warm-Up | 2 × 15 | Light band | Med band | Med band | Warm the shoulder — full routine |
| Shoulder Circles | 2 × 15 ea dir | BW / no band | BW / no band | BW / no band | Small to large — both directions |
POWER WORK
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Box Jumps | 3 × 5 | 16-18 in | 20-22 in | 22-24 in | Land soft, reset, repeat. Quality over height. |
| Broad Jumps | 3 × 5 | 4-5 ft | 5-6 ft | 6-7 ft | Two-foot takeoff. Stick the landing. |
| Rotational Med Ball Throw | 3 × 6 / side | 8-10 lb | 10-12 lb | 10+ lb | Drive hips. Same movement as Wednesday. |
| Scoop Toss | 3 × 5 | 8-10 lb | 10-12 lb | 10+ lb | Explosive hip drive, tall finish |
EXPANDED J-BAND SERIES (end of week)
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| J-Band External Rotations | 3 × 15 | Light band | Med band | Med band | Full arc — elbow pinned. End-of-week flush. |
| J-Band Internal Rotations | 3 × 15 | Light band | Light-med band | Med band | Controlled return — do not let band snap back |
| J-Band Diagonal Pulls (D1/D2) | 2 × 15 ea | Light band | Light band | Med band | Both directions — end-of-week stability work |
| J-Band Reverse Fly | 2 × 15 | Light band | Light-med band | Med band | Arms wide, squeeze shoulder blades |
| J-Band Scaption | 2 × 15 | Light band | Light band | Med band | Thumb up, 30° from midline — slow and intentional |
CORE
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Crunches | 3 × 20 | BW | BW | BW | Controlled — not speed reps |
| Russian Twists | 3 × 20 | BW | BW / 5 lb | 5-8 lb plate | Full rotation each side |
| Plank | 3 × 30 sec | Knees OK | Full plank | Full plank | Squeeze everything — breathe |
ARM CARE + FOAM ROLL
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Y-T-W Series | 1 Round (10ea) | BW prone | BW prone | BW prone | Face down, no weight. Finish the week right. |
| Cross-Body Shoulder Stretch | 2 × 30 sec ea | Each arm | Each arm | Each arm | End of week — hold longer if tight |
| Sleeper Stretch | 2 × 30 sec ea | Each side | Each side | Each side | Gentle. Never force. |
| Hamstring Stretch | 2 × 30 sec ea | Each leg | Each leg | Each leg | End of week — hold longer if needed |
| Foam Roll — Full Body | 5 min | Calves, quads, glutes, upper back | All areas | All areas | End of week decompression. Pause on knots. |
60 DAYS OF SEPARATION · 8 WEEKS · 40 SESSIONS
Train hard. Recover harder.
5
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.