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.
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 | 3 × 6 / side | 8-10 lb | 10-12 lb | 10+ lb | Hips lead. Same mechanics as throwing. |
THROWING
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Easy Catch | 2 × 15 | 30-40 ft | 40-50 ft | 50-60 ft | Warm down from med ball. Groove release. |
| Build-Up Throws | 2 × 10 | Out to 60 ft | Out to 90 ft | Out to 120 ft | Add distance progressively. No forcing. |
| Athletic Throws | 6-8 throws | 75% effort | 75-80% effort | 80% effort | Full-body athleticism. Controlled intent. |
| Velocity Record | Best throw | Log MPH | Log MPH | Log MPH | Note if above or below Monday's mark |
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. |
CORE STRENGTH
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Crunches / Situps | 3 × 20 | BW | BW | BW | Full range — controlled |
| Russian Twists | 3 × 20 | BW | BW / 5 lb plate | BW / 8 lb plate | Feet off ground if possible |
| Plank | 3 × 35 sec | Knees OK | Full plank | Full plank | 5 sec longer than Phase 1 |
ARM CARE
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| J-Band External Rotations | 2 × 15 | Light-med band | Med band | Med-heavy band | Bump resistance vs. Phase 1 |
| Y-T-W Series | 1 Round (12ea) | BW prone | BW prone | BW prone | 12 reps each position — no weight |
| 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.
13
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.