Phase 4 · PERFORMANCEPEAK PERFORMANCE: Phase 4 is about output. Every session is performance-oriented. Heavy ball continues from Phase 3. Intent reaches program-high levels. Strength loads hit peak. This is where the work from the first six weeks converts to measurable performance. Record everything — velocity, jumps, sprints. These are your post-program numbers.
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 after max intent day. |
| Short Toss | 2 × 15 | 30-45 ft | 45-60 ft | 50-60 ft | Feel good only. No intent. |
| Long Toss | Smooth sets | Out to comfort | Out to comfort | Out to 180 ft | Max comfortable arc — never force distance |
| Downhill Throws (Optional) | 5-10 throws | Slight slope | Slight slope | Slope or flat | Feel good only. Skip if arm is fatigued. |
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 | Recovery only — no effort |
AGILITY / MOVEMENT
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Ladder Drills | 4 patterns | Complex multi-step | Complex multi-step | Competition speed | Program-peak ladder complexity |
| Box Jumps — Light Volume | 2 × 3 | 20-22 in | 24-26 in | 26-28 in | No depth drop on recovery 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 | Full hold |
| Hip Flexor Lunge Stretch | 2 × 30 sec ea | Each side | Each side | Each side | Overhead reach with rotation |
| Thoracic Rotation | 2 × 12 ea | Each side | Each side | Each side | Full range |
| World's Greatest Stretch | 3 × each side | Full depth | Full depth | Full depth | Best range of motion of the program |
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 | Post max-intent care | Post max-intent care | Post max-intent care | Lacrosse ball or foam roll — priority in Phase 4 |
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 Monday max intent |
| Hip / Glute Stretch | 2 × 30 sec ea | Each side | Each side | Each side | Full depth |
| 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.