Phase 2 · BUILDTHROWING BEGINS: Phase 2 reintroduces the arm to throwing load after the Phase 1 reset. Mechanics first — intent second. All throws are controlled and purposeful. No heavy ball in Phase 2. Strength loads increase 10-15% from Phase 1. Box jumps increase 2 inches.
RECOVERY THROWS (~20-25 min)
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Easy Catch | 2 × 15 | 30-40 ft | 40-50 ft | 50-60 ft | 50% effort max. Relax and groove. |
| Short Toss | 2 × 15 | 30-45 ft | 45-60 ft | 50-60 ft | Light effort. No intent. |
| Long Toss | Smooth sets | Out to comfort | Out to comfort | Out to 160 ft | Arc the ball. Never force. |
| Downhill Throws (Optional) | 5-10 throws | Slight slope | Slight slope | Slope or flat | Feel good only. Skip if shoulder tight. |
LIGHT CONDITIONING
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| 8-Minute Easy Jog | 1 × 8 min | Easy pace | Easy pace | Easy pace | Recovery cardio only — no sprinting |
AGILITY / MOVEMENT
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Ladder Drills | 4 patterns | Two-foot in/out | Lateral ickey | Full ickey shuffle | More complex patterns than Phase 1 |
| Box Jumps — Light Volume | 2 × 3 | 16-18 in | 20-22 in | 22-24 in | Slightly higher than Phase 1 Tuesday |
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 | Hold deeper than Phase 1 |
| Hip Flexor Lunge Stretch | 2 × 30 sec ea | Each side | Each side | Each side | Add overhead reach |
| Thoracic Rotation | 2 × 12 ea | Each side | Each side | Each side | More reps than Phase 1 |
| Lat Overhead Stretch | 2 × 30 sec ea | Each side | Each side | Each side | Pull deeper |
| World's Greatest Stretch | 3 × each side | Controlled | Controlled | Controlled | Increase range vs. Phase 1 |
FOAM ROLL
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Calves | 45-60 sec ea | Each leg | Each leg | Each leg | Pause on knots |
| Quads | 45-60 sec ea | Each leg | Each leg | Each leg | Slow roll |
| Glutes / Piriformis | 45-60 sec ea | Each side | Each side | Each side | Cross leg over |
| Upper Back (T-spine) | 45-60 sec | Full thoracic | Full thoracic | Full thoracic | Move slowly |
STRETCHING
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Hamstring Stretch | 2 × 30 sec ea | Each leg | Each leg | Each leg | Hold and breathe |
| Hip / Glute Stretch | 2 × 30 sec ea | Each side | Each side | Each side | Deepen the hold |
| Shoulder / Chest Stretch | 2 × 30 sec ea | Each side | Each side | Each side | Full shoulder stretch |
| Upper Back Stretch | 30 sec | Arms extended | Arms extended | Arms extended | Round back fully |
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 | Bonus only |
| Mental Training / Read | 20-30 min | — | — | — | Film study or mental skills |
| Breathe + Relax | 5-10 min | — | — | — | Full rest — earns tomorrow's output |
60 DAYS OF SEPARATION · 8 WEEKS · 40 SESSIONS
Train hard. Recover harder.
12
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.