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.
ARM RESET MOBILITY (~20 min)
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Arm Circles | 2 × 15 ea dir | Small to large | Small to large | Small to large | Front + back. Slow and controlled. |
| Cross-Body Shoulder Stretch | 2 × 30 sec ea | Each arm | Each arm | Each arm | Pull arm across. Hold — do not bounce. |
| Sleeper Stretch | 2 × 30 sec ea | Each side | Each side | Each side | Side-lying IR stretch — gentle pressure only |
| 90/90 Shoulder Stretch | 2 × 30 sec ea | Wall or doorframe | Wall or doorframe | Wall or doorframe | Front arm at 90/90. Chest forward. Breathe. |
| Lat Overhead Stretch | 2 × 30 sec ea | Each side | Each side | Each side | Arm overhead on wall or pole. Hold and breathe. |
LIGHT CONDITIONING
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| 8-Minute Easy Jog | 1 × 8 min | Conversational pace | Conversational pace | Conversational pace | No sprinting. Recovery cardio only. |
AGILITY / MOVEMENT
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Ladder Drills | 3 patterns | Single-leg in/out | Two-foot quick | Two-foot + lateral | Quick feet, stay low, precise footwork |
| Box Jumps — Light Volume | 2 × 3 | 14-16 in | 18-20 in | 20-22 in | Lower height than Mon/Fri. Focus on landing. |
MOBILITY WORK (~20-25 min)
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Hip 90/90 Stretch | 2 × 30 sec ea | Each side | Each side | Each side | Sit tall, no rounding |
| Hip Flexor Lunge Stretch | 2 × 30 sec ea | Each side | Each side | Each side | Squeeze glute of rear leg |
| Thoracic Rotation | 2 × 10 ea | Each side | Each side | Each side | Rotate, not flex |
| World's Greatest Stretch | 3 × each side | Slow and controlled | Slow and controlled | Slow and controlled | Hip + T-spine mobility combo |
FOAM ROLL (30-45 sec per area)
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Calves | 45-60 sec ea | Each leg | Each leg | Each leg | Pause on tight spots |
| Quads | 45-60 sec ea | Each leg | Each leg | Each leg | Slow roll, no bouncing |
| Glutes / Piriformis | 45-60 sec ea | Each side | Each side | Each side | Cross leg over for deeper pressure |
| Upper Back (T-spine) | 45-60 sec | Full thoracic | Full thoracic | Full thoracic | Arms crossed on chest — move slowly |
STRETCHING (hold 20-30 sec)
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Hamstring Stretch | 2 × 30 sec ea | Each leg | Each leg | Each leg | Straight leg, reach toward foot |
| Hip / Glute Stretch | 2 × 30 sec ea | Each side | Each side | Each side | Figure-4 or pigeon position |
| Shoulder / Chest Stretch | 2 × 30 sec ea | Each side | Each side | Each side | Against wall or doorframe |
| Upper Back Stretch | 30 sec | Arms extended | Arms extended | Arms extended | Round back — stretch thoracic |
EXTRA CREDIT (Optional)
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Walk / Light Cardio | 20-30 min | Easy pace | Easy pace | Easy pace | Not required — bonus recovery |
| Mental Training / Read | 20-30 min | — | — | — | Scouting, mental game, visualization |
| Breathe + Relax | 5-10 min | — | — | — | Box breathing or full rest |
60 DAYS OF SEPARATION · 8 WEEKS · 40 SESSIONS
Train hard. Recover harder.
7
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.