MONDAY
Strength + Throwing (High Intent + 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 | Increase pace vs. Phase 2 |
| Lateral Shuffle | 2 × 20 yd | Low stance | Low stance | Low stance | Drop lower — push the standard |
| J-Bands — Arm Warm-Up | 2 × 15 | Med band | Med band | Med-heavy band | Prioritize arm prep before heavy ball day |
| Shoulder Activation | 2 × 15 | Light band | Light band | Med band | Full range — no clicking, no pain |
THROWING (Heavy Ball Begins)
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Flat Ground Throws | 2 × 15 | 45 ft | 60 ft | 90 ft | Groove mechanics before adding load |
| Build-Up Throws | 2 × 12 | Out to 75 ft | Out to 100 ft | Out to 135 ft | Build distance — controlled |
| Heavy Ball Build-Up | 2 × 10 | Not prescribed6 oz ball only if a coach has cleared mechanics | 8-10 oz ball | 10+ oz ball | FIRST heavy ball session. Same slot as build-up. Controlled. |
| High Intent Throws | 6-8 throws | 75-80% max | 78-83% max | 80-85% max | Velocity push. Record fastest throw. |
| Velocity Record | Best throw | Log MPH | Log MPH | Log MPH | Compare to Phase 2 baseline. Track the trend. |
LOWER BODY STRENGTH
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Goblet Squat | 4 × 8 | 12-14 lb KB | 16-18 lb KB | 20-24 lb KB | Phase 3 load |
| KB Romanian Deadlift | 4 × 8 | 12-14 lb KB | 16-18 lb KB | 20-24 lb KB | Load increases — form stays locked |
| Box Jumps | 3 × 5 | 20-22 in (depth drop) | 24-26 in (depth drop) | 26-28 in (depth drop) | Introduce depth drop — step off box, absorb and jump |
| Bulgarian Split Squat | 3 × 8 ea | BW / 5 lb ea | 8 lb ea | 12 lb ea | Rear foot elevated. Single-leg focus. |
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 STABILITY
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Crunches | 3 × 25 | BW | BW | BW | More reps than Phase 2 |
| Plank | 3 × 40 sec | Full plank | Full plank | Full plank | Phase 3 hold — 5 sec longer than Phase 2 |
| Dead Bug | 3 × 10 ea | BW | BW | BW | Opposite arm + leg. Slow. Low back stays flat. |
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 | Extra focus after heavy ball introduction |
| Y-T-W Series | 1 Round (12ea) | BW prone | BW prone | BW prone | Face down. No weight. Intentional. |
| Cross-Body Shoulder Stretch | 2 × 30 sec ea | Each arm | Each arm | Each arm | Post heavy ball arm care — hold fully |
| 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.
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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.