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 knee drive | Full knee drive | Full knee drive | Stay tall, drive arms |
| Lateral Shuffle | 2 × 20 yd | Low stance | Low stance | Low stance | Athletic position throughout |
| J-Bands — Arm Warm-Up | 2 × 15 | Light band | Med band | Med band | Full routine, both arms |
| Arm Circles | 2 × 15 ea dir | Small to large | Small to large | Small to large | Front + back. Control the shoulder. |
MED BALL WORK
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Rotational Med Ball Throw | 4 × 6 / side | 8-10 lb | 10-12 lb | 10+ lb | Load hip, rotate through. Throw into wall or with partner. |
| Scoop Toss | 4 × 5 | 8-10 lb | 10-12 lb | 10+ lb | Drive legs, scoop up. Athletic hip extension. |
| Overhead Slam | 3 × 8 | 8-10 lb | 10-12 lb | 10+ lb | Reach tall. Slam with intent. Abs engage hard. |
| Side Toss | 2 × 6 / side | 8-10 lb | 10-12 lb | 10+ lb | Hips lead. Rotational power — no arm throwing. |
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 to side. Full arc. |
| J-Band Internal Rotations | 3 × 15 | Light band | Light-med band | Med band | Control the return — do not let band snap back |
| J-Band Diagonal Pulls (D1/D2) | 2 × 15 ea | Light band | Light band | Med band | Both diagonal directions — shoulder stability |
| J-Band Scaption | 2 × 15 | Light band | Light band | Med band | Thumb up — 30° from midline. Slow and controlled. |
STRENGTH
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| KB Squat with Overhead Press | 3 × 8 | 8 lb KB | 10 lb KB | 12 lb KB | Squat deep, press at top. Full extension overhead. |
CORE STRENGTH
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Crunches / Situps | 3 × 20 | BW | BW | BW | Full range of motion — controlled |
| Russian Twists | 3 × 20 | BW | BW / 5 lb plate | BW / 8 lb plate | Feet off ground if possible |
| Plank | 3 × 30 sec | Knees OK | Full plank | Full plank | No sagging — squeeze everything |
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 | Face down, no weight. Squeeze each letter position. |
| Cross-Body Shoulder Stretch | 2 × 30 sec ea | Each arm | Each arm | Each arm | Hold still — breathe through the stretch |
| Hamstring Stretch | 2 × 30 sec ea | Each leg | Each leg | Each leg | Hold — do not bounce |
60 DAYS OF SEPARATION · 8 WEEKS · 40 SESSIONS
Train hard. Recover harder.
8
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.