THURSDAY
Speed + Agility (Peak Speed Work)
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.
MOVEMENT PREP
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| High Knees | 2 × 20 yd | Full drive | Full drive | Full drive | Max knee drive — push pace |
| Butt Kicks | 2 × 20 yd | Heel to glute | Heel to glute | Heel to glute | Fast turnover |
| Lateral Shuffle | 2 × 20 yd | Low and wide | Low and wide | Low and wide | Athletic position — push depth |
| 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 | Maximum acceleration — rest fully between |
| 20-Yard Sprint | 6 reps | Full effort | Full effort | Full effort | Time every rep. Track improvement. |
| 30-Yard Sprint | 4 reps | Full effort | Full effort | Full effort | Add for all age groups in Phase 3 |
| Falling Starts | 5 reps | Lean, then sprint | Lean, then sprint | Lean, then sprint | Fall forward, catch, explode. |
| Broad Jumps | 3 × 5 | 5-6 ft target | 6-7 ft target | 7-8 ft target | Push the target distance in Phase 3 |
AGILITY (~15-20 min)
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Cone Shuffle | 4 sets | 5 cones, 1 yd apart | 5 cones, 1 yd apart | 5 cones, 1 yd apart | Add one set vs. Phase 2 |
| 5-10-5 Shuttle | 4 sets | Timed — track PR | Timed — track PR | Timed — track PR | Record your best time |
| Lateral Crossover | 3 sets × 20 yd | Athletic stance | Athletic stance | Athletic stance | Increase speed vs. Phase 2 |
| Reaction Drill | 4 sets | Coach signals | Coach signals | Coach signals | Add one set — react faster |
CORE DEVELOPMENT
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Crunches | 3 × 25 | BW | BW | BW | More reps |
| 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 | Slow — low back stays floor |
| 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 | Third J-band session of the week |
| Y-T-W Series | 1 Round (12ea) | BW prone | BW prone | BW prone | No weight. Intentional each rep. |
| Hamstring Stretch | 2 × 30 sec ea | Each leg | Each leg | Each leg | Full hold |
60 DAYS OF SEPARATION · 8 WEEKS · 40 SESSIONS
Train hard. Recover harder.
24
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.