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.
MOVEMENT PREP
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| High Knees | 2 × 20 yd | Full drive | Full drive | Full drive | Competition pace — maximum |
| Butt Kicks | 2 × 20 yd | Heel to glute | Heel to glute | Heel to glute | Fast turnover |
| Lateral Shuffle | 2 × 20 yd | Low and wide | Low and wide | Low and wide | Competition athleticism |
| A-Skips | 2 × 20 yd | Single-leg drive | Single-leg drive | Single-leg drive | Drive knee, point foot — clean mechanics |
SPEED WORK — PR SESSION
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| 10-Yard Sprint | 6 reps | Full effort | Full effort | Full effort | Record every time. Chase your Phase 1 comparison. |
| 20-Yard Sprint | 6 reps | Full effort | Full effort | Full effort | PR attempt. Record best. |
| 30-Yard Sprint | 5 reps | Full effort | Full effort | Full effort | PR distance — timed |
| 60-Yard Dash (13-14U) | 3 reps | N/A | N/A | Full effort — timed | Post-program PR. Standard baseball measurement. |
| Home-to-First (10-12U) | 3 reps | Timed — record | Timed — record | N/A | Sprint from home plate to first base. Post-program. |
| Falling Starts | 5 reps | Lean, then sprint | Lean, then sprint | Lean, then sprint | Maximum explosive start |
| Broad Jumps — PR Attempt | 3 × 5 | 5-6 ft target | 6-7 ft target | 7-8 ft target | Post-program PR attempt. Record your best. |
AGILITY (~15-20 min)
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Cone Shuffle | 4 sets | 5 cones, 1 yd apart | 5 cones, 1 yd apart | 5 cones, 1 yd apart | Competition pace |
| 5-10-5 Shuttle | 4 sets | PR attempt — timed | PR attempt — timed | PR attempt — timed | Record your best time. Post-program benchmark. |
| Lateral Crossover | 3 sets × 20 yd | Athletic stance | Athletic stance | Athletic stance | Competition speed |
| Reaction Drill | 4 sets | Coach signals | Coach signals | Coach signals | Competition speed — react, don't anticipate |
CORE DEVELOPMENT
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Crunches | 3 × 25 | BW | BW | BW | Quality reps |
| Russian Twists | 3 × 20 | 8 lb plate | 10 lb plate | 12 lb plate | Peak load |
| Dead Bug | 3 × 12 ea | BW | BW | BW | Slow — full control |
| 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 | 2 × 15 | Med band | Med-heavy band | Heavy band | Maintain arm care through the final week |
| Y-T-W Series | 1 Round (15ea) | BW prone | BW prone | BW prone | Face down. No weight. Every rep. |
| 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.