WEDNESDAY
Med Ball + Throwing (Athletic + Heavy Ball)
Phase 3 · POWERHEAVY BALL BEGINS: Phase 3 introduces the weighted ball for the first time. Heavy ball work is capped at 4 weeks total (Phases 3-4). Use the heavy ball only during designated sets — do not substitute it into other throwing blocks. Watch mechanics closely when the heavy ball is in play. If arm slot breaks down, reduce load before reducing effort.
Weighted ball policyDefault for 10U is no weighted ball. There is no published research supporting weighted ball training at 10 to 12U, and research in older, more physically developed athletes has associated these programs with increased arm injury rates. A 10U athlete may use a 6 oz ball only where a coach has evaluated and cleared their throwing mechanics and a parent has consented. Readiness decides this, not age alone. 11-12U and 13-14U follow the program as written, and only on cleared mechanics. Stop the weighted ball immediately if arm slot breaks down.
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 | Push the pace |
| Lateral Shuffle | 2 × 20 yd | Low stance | Low stance | Low stance | Athletic position — push the depth |
| J-Bands — Arm Warm-Up | 2 × 15 | Med band | Med band | Med-heavy band | Prioritize before heavy ball |
| Arm Circles | 2 × 15 ea dir | Small to large | Small to large | Small to large | Full range — control the shoulder |
MED BALL WORK
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Rotational Med Ball Throw | 4 × 8 / side | 8-10 lb | 10-12 lb | 10+ lb | More reps than Phase 2. Drive hips. |
| Scoop Toss | 4 × 6 | 8-10 lb | 10-12 lb | 10+ lb | Explosive hip extension every rep |
| Overhead Slam | 3 × 10 | 8-10 lb | 10-12 lb | 10+ lb | More reps — abs engage hard on every slam |
| 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 × 12 | Out to 75 ft | Out to 100 ft | Out to 135 ft | Extended distance from Phase 2 |
| Heavy Ball Build-Up | 2 × 10 | Not prescribed6 oz ball only if a coach has cleared mechanics | 8-10 oz ball | 10+ oz ball | Second heavy ball session. Maintain arm slot. |
| Athletic Throws | 6-8 throws | 80% effort | 80-85% effort | 82-87% effort | Full-body athleticism. Intent with mechanics. |
| 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 × 10 | 10 lb KB | 12 lb KB | 16 lb KB | More reps and load than Phase 2 |
UPPER BODY STRENGTH
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Push-Ups | 3 × 10 | Knees OK if needed | Full push-up | Full push-up — add slow tempo | Straight line head to heel. Full range — chest near floor. Lock out at top. |
| Tricep Dips | 3 × 10 | Feet on floor, assisted | Feet on floor | Feet on floor or elevated | Elbows back — not flared wide. Full extension at top. Lower under control. |
CORE STRENGTH
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Crunches / Situps | 3 × 25 | BW | BW | BW | More reps — controlled |
| Russian Twists | 3 × 20 | BW / 5 lb | 8 lb plate | 10 lb plate | More load than Phase 2 |
| Dead Bug | 3 × 10 ea | BW | BW | BW | Opposite arm + leg. Low back stays flat. |
| Plank | 3 × 40 sec | Full plank | Full plank | Full plank | Phase 3 hold |
ARM CARE
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| J-Band External Rotations | 2 × 15 | Med band | Med band | Med-heavy band | After second heavy ball session this week |
| Y-T-W Series | 1 Round (12ea) | BW prone | BW prone | BW prone | Face down. No weight. Every rep counts. |
| Cross-Body Shoulder Stretch | 2 × 30 sec ea | Each arm | Each arm | Each arm | Hold fully — no bouncing |
| 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.
23
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.