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 drive | Full drive | Full drive | This is it — compete with yourself |
| Lateral Shuffle | 2 × 20 yd | Low stance | Low stance | Low stance | Maximum athleticism |
| J-Bands — Arm Warm-Up | 3 × 20 | Med band | Med-heavy band | Heavy band | Most complete arm warm-up of the program |
| Arm Circles | 2 × 15 ea dir | Small to large | Small to large | Small to large | Front + back — fully prepared shoulder |
THROWING (Final PR Attempt + Heavy Ball)
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Easy Catch | 2 × 15 | 30-40 ft | 40-50 ft | 50-60 ft | Groove the release. Set up the arm. |
| Build-Up Throws | 2 × 15 | Out to 90 ft | Out to 120 ft | Out to 150 ft | Program-furthest build-up. Prepare for max intent. |
| Heavy Ball Build-Up | 2 × 12 | Not prescribed6 oz ball only if a coach has cleared mechanics | 8-10 oz ball | 10+ oz ball | Final heavy ball session. Maintain slot. |
| High Intent Throws — Final PR | 10-12 throws | 80-85% max | 83-88% max | 85-90%+ max | Post-program final velocity PR. Record every throw. Find your best. |
| Velocity Record — Program Final | Best throw | Log MPH — Final | Log MPH — Final | Log MPH — Final | Compare to Phase 2 baseline. This is your SP60 result. |
POWER WORK — PR FINISH
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Box Jumps — PR Attempt | 3 × 5 | 22-24 in (PR) | 26-28 in (PR) | 28-30 in (PR) | Post-program PR attempt. Record your best. |
| Broad Jumps — PR Attempt | 3 × 5 | 5-6 ft | 6-7 ft | 7-8 ft | Record your best. Compare to Phase 1. |
| Rotational Med Ball Throw | 3 × 8 / side | 8-10 lb | 10-12 lb | 10+ lb | Maximum power — drive hips every rep |
| Scoop Toss | 3 × 6 | 8-10 lb | 10-12 lb | 10+ lb | Explosive hip drive — program-high intent |
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
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Crunches | 3 × 25 | BW | BW | BW | Controlled — quality finish |
| Russian Twists | 3 × 20 | 8 lb plate | 10 lb plate | 12 lb plate | Peak load — rotate fully each side |
| Dead Bug | 3 × 12 ea | BW | BW | BW | Slow — full control |
| Plank | 3 × 45 sec | Full plank | Full plank | Full plank | Final program hold — everything you have |
FINAL ARM CARE + FOAM ROLL
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| J-Band External Rotations | 3 × 15 | Med band | Med-heavy band | Heavy band | Arm care after the final PR session — critical |
| Y-T-W Series | 1 Round (15ea) | BW prone | BW prone | BW prone | No weight. 15 reps each. Finish right. |
| Cross-Body Shoulder Stretch | 2 × 30 sec ea | Each arm | Each arm | Each arm | Hold fully — final shoulder care |
| Sleeper Stretch | 2 × 30 sec ea | Each side | Each side | Each side | Gentle — protect the arm now |
| Hamstring Stretch | 2 × 30 sec ea | Each leg | Each leg | Each leg | End of program — hold as long as needed |
| Foam Roll — Full Body | 8 min | All areas — shoulder priority | All areas | All areas | Final decompression. You earned it. |
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.