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 drive | Full drive | Full drive | Arm pump — stay tall |
| Lateral Shuffle | 2 × 20 yd | Low stance | Low stance | Low stance | Crisp footwork |
| J-Bands — Arm Warm-Up | 2 × 20 | Med band | Med band | Med-heavy band | Extra warm-up volume before velocity work |
| Arm Circles | 2 × 15 ea dir | Small to large | Small to large | Small to large | Control the shoulder — front + back |
THROWING (Velocity PR Attempt + 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 × 12 | Out to 75 ft | Out to 100 ft | Out to 135 ft | Smooth build. Set up the arm. |
| Heavy Ball Build-Up | 2 × 10 | Not prescribed6 oz ball only if a coach has cleared mechanics | 8-10 oz ball | 10+ oz ball | Third heavy ball session this week. Controlled. |
| High Intent Throws | 8-10 throws | 75-80% max | 78-83% max | 80-85% max | PR attempt. Record every throw. Find the peak. |
| Velocity Record — Week PR | Best throw | Log MPH | Log MPH | Log MPH | This is your Phase 3 velocity mark. Write it down. |
POWER WORK
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Box Jumps | 3 × 5 | 20-22 in (depth drop) | 24-26 in (depth drop) | 26-28 in (depth drop) | Depth drop. Land and immediately jump. Full power. |
| Broad Jumps | 3 × 5 | 5-6 ft | 6-7 ft | 7-8 ft | Push the distance. Stick every landing. |
| Rotational Med Ball Throw | 3 × 8 / side | 8-10 lb | 10-12 lb | 10+ lb | More reps than Phase 2. Drive hips. |
| Scoop Toss | 3 × 6 | 8-10 lb | 10-12 lb | 10+ lb | Explosive hip drive every rep |
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
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Crunches | 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 | Slow — full control |
| Plank | 3 × 40 sec | Full plank | Full plank | Full plank | Squeeze everything |
ARM CARE + FOAM ROLL
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| J-Band External Rotations | 2 × 15 | Med band | Med band | Med-heavy band | Post heavy ball + velocity work — priority |
| Y-T-W Series | 1 Round (12ea) | BW prone | BW prone | BW prone | No weight. End the week right. |
| Cross-Body Shoulder Stretch | 2 × 30 sec ea | Each arm | Each arm | Each arm | Hold fully after heavy ball day |
| Hamstring Stretch | 2 × 30 sec ea | Each leg | Each leg | Each leg | End of week — hold longer if tight |
| Foam Roll — Full Body | 6 min | Calves, quads, glutes, upper back, shoulder | All areas + shoulder | All areas + shoulder | End of week decompression — include shoulder and pec |
60 DAYS OF SEPARATION · 8 WEEKS · 40 SESSIONS
Train hard. Recover harder.
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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.