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 | Arms pump, stay tall |
| Lateral Shuffle | 2 × 20 yd | Low stance | Low stance | Low stance | Crisp footwork |
| J-Bands — Arm Warm-Up | 2 × 15 | Light band | Med band | Med-heavy band | Full warm-up — prioritize arm before velocity work |
| Arm Circles | 2 × 15 ea dir | Small to large | Small to large | Small to large | Front + back — control shoulder |
THROWING (Velocity Focus — no heavy ball)
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Easy Catch | 2 × 15 | 30-40 ft | 40-50 ft | 50-60 ft | Groove the release. No effort. |
| Build-Up Throws | 2 × 10 | Out to 60 ft | Out to 90 ft | Out to 120 ft | Smooth build. Never force. |
| High Intent Throws | 8-10 throws | 65-70% max | 70-75% max | 75-80% max | Week's best velocity attempt. Record it. |
| Velocity Record | Best throw | Log MPH | Log MPH | Log MPH | Compare to Monday. Is it tracking up? |
POWER WORK
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Box Jumps | 3 × 5 | 18-20 in | 22-24 in | 24-26 in | Phase 2 height. Land soft, reset. |
| Broad Jumps | 3 × 5 | 4-5 ft | 5-6 ft | 6-7 ft | Two-foot takeoff. Stick the landing. |
| Rotational Med Ball Throw | 3 × 6 / side | 8-10 lb | 10-12 lb | 10+ lb | Same as Wednesday. Drive hips. |
| Scoop Toss | 3 × 5 | 8-10 lb | 10-12 lb | 10+ lb | Explosive hip drive, tall finish |
CORE
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Crunches | 3 × 20 | BW | BW | BW | Controlled — not speed reps |
| Russian Twists | 3 × 20 | BW | BW / 5 lb | 5-8 lb plate | Full rotation each side |
| Plank | 3 × 35 sec | Knees OK | Full plank | Full plank | Squeeze everything — breathe |
ARM CARE + FOAM ROLL
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| J-Band External Rotations | 2 × 15 | Light-med band | Med band | Med-heavy band | Cool the arm down after velocity work |
| Y-T-W Series | 1 Round (12ea) | BW prone | BW prone | BW prone | No weight — 12 reps each position |
| Hamstring Stretch | 2 × 30 sec ea | Each leg | Each leg | Each leg | End of week — hold longer if needed |
| Foam Roll — Full Body | 5 min | Calves, quads, glutes, upper back | All areas | All areas | End of week decompression |
60 DAYS OF SEPARATION · 8 WEEKS · 40 SESSIONS
Train hard. Recover harder.
15
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.