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.
RECOVERY THROWS (~20-25 min)
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Easy Catch | 2 × 15 | 30-40 ft | 40-50 ft | 50-60 ft | Sub-50% effort. Flush the arm. |
| Short Toss | 2 × 15 | 30-45 ft | 45-60 ft | 50-60 ft | Light only — this is recovery, not work. |
| Long Toss | Smooth sets | Out to comfort | Out to comfort | Out to 175 ft | Extended from Phase 2. Never force it. |
| Downhill Throws (Optional) | 5-10 throws | Slight slope | Slight slope | Slope or flat | Feel good only. Skip if anything is off. |
LIGHT CONDITIONING
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| 10-Minute Easy Jog | 1 × 10 min | Easy pace | Easy pace | Easy pace | 2 min longer than Phase 2 — easy pace only |
AGILITY / MOVEMENT
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Ladder Drills | 4 patterns | Lateral ickey | Full ickey shuffle | Complex multi-step | More complex patterns than Phase 2 |
| Box Jumps — Light Volume | 2 × 3 | 18-20 in | 22-24 in | 24-26 in | Phase 3 recovery height — no depth drop on Tuesday |
MOBILITY WORK (~20-25 min)
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Hip 90/90 Stretch | 2 × 30 sec ea | Each side | Each side | Each side | Hold with intention |
| Hip Flexor Lunge Stretch | 2 × 30 sec ea | Each side | Each side | Each side | Add overhead reach with twist |
| Thoracic Rotation | 2 × 12 ea | Each side | Each side | Each side | Full rotation — don't let hips cheat |
| World's Greatest Stretch | 3 × each side | Controlled | Controlled | Controlled | Deeper than Phase 2 |
FOAM ROLL
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Calves | 45-60 sec ea | Each leg | Each leg | Each leg | Pause on knots |
| Quads | 45-60 sec ea | Each leg | Each leg | Each leg | Slow roll |
| Glutes / Piriformis | 45-60 sec ea | Each side | Each side | Each side | Cross leg over |
| Upper Back (T-spine) | 45-60 sec | Full thoracic | Full thoracic | Full thoracic | Move slowly |
| Shoulder / Pec Minor | 45 sec ea | Pec minor + shoulder | Pec minor + shoulder | Pec minor + shoulder | Lacrosse ball or foam roll — post heavy ball care |
STRETCHING
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Hamstring Stretch | 2 × 30 sec ea | Each leg | Each leg | Each leg | Hold and breathe |
| Shoulder / Chest Stretch | 2 × 30 sec ea | Each side | Each side | Each side | Priority after heavy ball Monday |
| Hip / Glute Stretch | 2 × 30 sec ea | Each side | Each side | Each side | Deepen the hold |
| Upper Back Stretch | 30 sec | Arms extended | Arms extended | Arms extended | Round back fully |
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.