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 drive | Full drive | Full drive | Pump arms aggressively |
| Butt Kicks | 2 × 20 yd | Heel to glute | Heel to glute | Heel to glute | Fast turnover, tall torso |
| Lateral Shuffle | 2 × 20 yd | Low and wide | Low and wide | Low and wide | Eyes forward, stay athletic |
| A-Skips | 2 × 20 yd | Single-leg drive | Single-leg drive | Single-leg drive | Drive knee, point foot down |
SPEED WORK (~20-25 min)
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| 10-Yard Sprint | 6 reps | Full effort | Full effort | Full effort | Add one rep vs. Phase 1 |
| 20-Yard Sprint | 6 reps | Full effort | Full effort | Full effort | Add one rep vs. Phase 1. Time if possible. |
| 30-Yard Sprint (13-14U only) | 4 reps | N/A | N/A | Full effort | Extended sprint for older athletes |
| Falling Starts | 4 reps | Lean, then sprint | Lean, then sprint | Lean, then sprint | Fall forward, catch, go. |
| Broad Jumps | 3 × 5 | 4-5 ft target | 5-6 ft target | 6-7 ft target | Two-foot takeoff, land and stick. |
AGILITY (~15-20 min)
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Cone Shuffle | 3 sets | 5 cones, 1 yd apart | 5 cones, 1 yd apart | 5 cones, 1 yd apart | Stay low, quick lateral steps |
| 5-10-5 Shuttle | 4 sets | Timed | Timed | Timed | Add one set vs. Phase 1 |
| Lateral Crossover | 3 sets × 20 yd | Athletic stance | Athletic stance | Athletic stance | Crossover step — clean technique |
| Reaction Drill | 3 sets | Coach signals | Coach signals | Coach signals | React — don't anticipate |
CORE DEVELOPMENT
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Crunches | 3 × 20 | BW | BW | BW | Controlled — full range |
| Russian Twists | 3 × 20 | BW | BW / 5 lb plate | 5-8 lb plate | Rotate fully each side |
| 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 | No weight — 12 reps each |
| Hamstring Stretch | 2 × 30 sec ea | Each leg | Each leg | Each leg | Seated or lying — hold still |
60 DAYS OF SEPARATION · 8 WEEKS · 40 SESSIONS
Train hard. Recover harder.
14
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.