WEDNESDAY
Med Ball + Throwing (Max Athletic + Heavy Ball)
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.
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 | Pre-game pace |
| Lateral Shuffle | 2 × 20 yd | Low stance | Low stance | Low stance | Competition level athleticism |
| J-Bands — Arm Warm-Up | 2 × 20 | Med band | Med-heavy band | Heavy band | Full warm-up — max intent day |
| Arm Circles | 2 × 15 ea dir | Small to large | Small to large | Small to large | Full control — prepare the shoulder |
MED BALL WORK
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Rotational Med Ball Throw | 4 × 8 / side | 8-10 lb | 10-12 lb | 10+ lb | Peak intent — drive hips every rep |
| Scoop Toss | 4 × 6 | 8-10 lb | 10-12 lb | 10+ lb | Maximum hip extension |
| Overhead Slam | 3 × 10 | 8-10 lb | 10-12 lb | 10+ lb | Reach tall — maximum slam intent |
| Side Toss | 4 × 6 / side | 8-10 lb | 10-12 lb | 10+ lb | Maximum rotational power |
THROWING
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Easy Catch | 2 × 15 | 30-40 ft | 40-50 ft | 50-60 ft | Warm down from med ball. |
| Build-Up Throws | 2 × 15 | Out to 90 ft | Out to 120 ft | Out to 150 ft | Program-furthest build-up |
| Heavy Ball Build-Up | 2 × 12 | Not prescribed6 oz ball only if a coach has cleared mechanics | 8-10 oz ball | 10+ oz ball | Peak heavy ball volume. Maintain arm slot. |
| Athletic Throws | 8-10 throws | 85% effort | 85-88% effort | 87-90% effort | Program-high athletic intent. Full body. |
| Velocity Record | Best throw | Log MPH | Log MPH | Log MPH | Mid-week PR attempt. Record it. |
STRENGTH
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| KB Squat with Overhead Press | 3 × 10 | 12 lb KB | 16 lb KB | 20 lb KB | Program-peak load |
UPPER BODY STRENGTH
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Push-Ups | 3 × 12-15 | Full push-up | Full push-up | Full push-up — increase reps or slow tempo | Straight line throughout. Full range. Program-peak reps. |
| Tricep Dips | 3 × 10 | Feet on floor | Feet on floor | Feet elevated if possible | Full extension. Elbows back. Control the entire range. |
| Forearm Curls | 3 × 15 | 5 lb or less | 5-8 lb | 8-10 lb | Both directions — palm up (curl) and palm down (extension). Light weight, forearm endurance. |
CORE STRENGTH
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Crunches / Situps | 3 × 25 | BW | BW | BW | Quality reps — full range |
| Russian Twists | 3 × 20 | 8 lb plate | 10 lb plate | 12 lb plate | Peak load — rotate fully |
| Dead Bug | 3 × 12 ea | BW | BW | BW | Slow — low back stays flat |
| Plank | 3 × 45 sec | Full plank | Full plank | Full plank | Program-peak hold |
ARM CARE
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| J-Band External Rotations | 3 × 15 | Med band | Med-heavy band | Heavy band | Post heavy ball session — priority |
| Y-T-W Series | 1 Round (15ea) | BW prone | BW prone | BW prone | No weight. 15 reps each. Intentional. |
| Cross-Body Shoulder Stretch | 2 × 30 sec ea | Each arm | Each arm | Each arm | Hold fully |
| Hamstring Stretch | 2 × 30 sec ea | Each leg | Each leg | Each leg | Hold — do not bounce |
60 DAYS OF SEPARATION · 8 WEEKS · 40 SESSIONS
Train hard. Recover harder.
33
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.