SP60 Program · IN-SEASON · 3 DAYS / WEEK · ONGOING

In-Season Program

Protect what you earned

The goal is maintenanceYou earned your gains in the offseason. The in-season program exists to protect them, not build on them. No max intent throwing. No heavy ball. No pushing the edge of fatigue. Train smart, show up fresh for games, and do not give back what you built.

In-Season Rules

No heavy ball in-season	Arm is already taxed from games. Heavy ball exposure stays in the offseason program only.
No max intent throws	Day A throwing is maintenance only, 65 to 70 percent effort maximum. Save max intent for games.
Pitched in last 48 hours?	Skip throwing on Day A. Do J-band series and arm care only. Let the arm recover.
3 days per week	Schedule around your game days. Ideally 2 to 3 days before your next game block.
If you feel arm fatigue	Skip Day A throwing. Do J-bands and mobility only. Never throw through arm soreness.
Load levels	Strength stays at Phase 2 levels or lighter. This is not a loading program.
Game days	No training on game days. The game is the output, training is the maintenance.
Post-game arm care	After every game: J-band series, YTW and stretching. Fifteen minutes. Every time.

How to schedule. Day A is your primary training day. Day B is your athletic day. Day C is your recovery and prep day. Avoid back-to-back days when possible. If you can only train twice in a week, prioritise Day A and Day C.

Age group

Day A · Arm Care + Throwing Maintenance + Lower Body

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	Arms pump, stay tall
Lateral Shuffle	2 × 20 yd	Low stance	Low stance	Low stance	Athletic position throughout
J-Bands — Arm Warm-Up	2 × 15	Light band	Med band	Med band	Full warm-up before any throwing
Arm Circles	2 × 15 ea dir	Small to large	Small to large	Small to large	Front + back — control the shoulder

J-BAND SERIES

Exercise	Sets x Reps	10U	11-12U	13-14U	Notes
J-Band External Rotations	2 × 15	Light band	Med band	Med band	Elbow pinned at side. Smooth arc. Control the return.
J-Band Internal Rotations	2 × 15	Light band	Light-med band	Med band	Equal volume to external rotations
J-Band Diagonal Pulls (D1/D2)	2 × 15 ea	Light band	Light band	Med band	Both diagonal directions. Shoulder stability.
J-Band Scaption	2 × 15	Light band	Light band	Med band	Thumb up, 30° from midline. Slow.
J-Band Row	2 × 15	Light band	Med band	Med band	Full retraction. Pause at top.

THROWING MAINTENANCE (No heavy ball — 65-70% effort max)

Exercise	Sets x Reps	10U	11-12U	13-14U	Notes
Easy Catch	2 × 15	30-40 ft	40-50 ft	50-60 ft	50% effort. Groove the release. Feel good only.
Flat Ground Throws	2 × 12	45 ft	60 ft	90 ft	Mechanics check. This is not a velocity day.
Build-Up Throws	1 × 10	Out to 60 ft	Out to 90 ft	Out to 120 ft	Controlled build. Never force.
Athletic Throws	4-6 throws	65% effort	65-70% effort	65-70% effort	Full body — but controlled. No record-chasing.

LOWER BODY STRENGTH (Phase 2 load)

Exercise	Sets x Reps	10U	11-12U	13-14U	Notes
Goblet Squat	3 × 8	8-10 lb KB	14-16 lb KB	18-20 lb KB	Maintenance load — Phase 2 level
KB Romanian Deadlift	3 × 8	8-10 lb KB	14-16 lb KB	18-20 lb KB	Hinge, flat back, feel the hamstrings
Box Jumps	2 × 5	16-18 in	20-22 in	22-24 in	Maintenance height. Land soft. Reset fully.
Reverse Lunge	2 × 8 ea	BW / 5 lb ea	8 lb ea	10 lb ea	Front knee over ankle. Tall torso.

CORE

Exercise	Sets x Reps	10U	11-12U	13-14U	Notes
Crunches	2 × 20	BW	BW	BW	Controlled — not speed reps
Plank	2 × 30 sec	Full plank	Full plank	Full plank	Squeeze everything
Dead Bug	2 × 8 ea	BW	BW	BW	Low back stays flat — full control

ARM CARE (post-throwing)

Exercise	Sets x Reps	10U	11-12U	13-14U	Notes
J-Band External Rotations	2 × 15	Light band	Med band	Med band	Cool down the arm post-throwing
Y-T-W Series	1 Round (12ea)	BW prone	BW prone	BW prone	Face down. No weight. Every rep intentional.
Cross-Body Shoulder Stretch	2 × 30 sec ea	Each arm	Each arm	Each arm	Hold still. No bouncing.
Sleeper Stretch	2 × 30 sec ea	Each side	Each side	Each side	Gentle only — never force.
Hamstring Stretch	2 × 30 sec ea	Each leg	Each leg	Each leg	Hold still — breathe through it

Day B · Speed + Agility + Core

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	Pump arms aggressively
Butt Kicks	2 × 20 yd	Heel to glute	Heel to glute	Heel to glute	Fast turnover, tall torso
Lateral Shuffle	2 × 20 yd	Low and wide	Low and wide	Low and wide	Athletic position — eyes forward
A-Skips	2 × 20 yd	Single-leg drive	Single-leg drive	Single-leg drive	Drive knee, point foot down

SPEED WORK (reduced volume — full intensity)

Exercise	Sets x Reps	10U	11-12U	13-14U	Notes
10-Yard Sprint	4 reps	Full effort	Full effort	Full effort	Full effort. Rest 30-40 sec between.
20-Yard Sprint	4 reps	Full effort	Full effort	Full effort	Acceleration. Time if possible.
Falling Starts	3 reps	Lean, then sprint	Lean, then sprint	Lean, then sprint	Fall forward — catch and explode
Broad Jumps	2 × 4	Target maintained from SP60	Target maintained	Target maintained	Stick every landing — protect the PR

AGILITY (reduced volume — maintained quality)

Exercise	Sets x Reps	10U	11-12U	13-14U	Notes
Cone Shuffle	3 sets	5 cones, 1 yd apart	5 cones, 1 yd apart	5 cones, 1 yd apart	Stay low. Competition pace.
5-10-5 Shuttle	3 sets	Timed	Timed	Timed	Touch the line. Track vs. SP60 PR.
Lateral Crossover	2 × 20 yd	Athletic stance	Athletic stance	Athletic stance	Quick, clean crossover step
Ladder Drills	2-3 patterns	Quick feet	Quick feet	Competition speed	Maintain the footwork you built

CORE (maintenance volume)

Exercise	Sets x Reps	10U	11-12U	13-14U	Notes
Crunches	2 × 20	BW	BW	BW	Controlled — full range
Russian Twists	2 × 20	BW / 5 lb	8 lb plate	8-10 lb plate	Full rotation each side
Plank	2 × 35 sec	Full plank	Full plank	Full plank	Squeeze everything — breathe
Dead Bug	2 × 8 ea	BW	BW	BW	Slow — low back stays flat

ARM CARE (no throwing day — still do this)

Exercise	Sets x Reps	10U	11-12U	13-14U	Notes
J-Band External Rotations	2 × 15	Light band	Med band	Med band	Arm care every training day — no exceptions
Y-T-W Series	1 Round (12ea)	BW prone	BW prone	BW prone	Face down. No weight. Intentional.
Hamstring Stretch	2 × 30 sec ea	Each leg	Each leg	Each leg	Hold still
Hip 90/90 Stretch	2 × 30 sec ea	Each side	Each side	Each side	Sit tall, breathe through it

Day C · Med Ball + J-Band + Mobility

Day C is your body's preparation for game weekend. Med ball keeps the rotational power sharp. The mobility and foam roll block keeps the body moving well. Don't skip this day — it's what keeps you feeling fresh when games come.

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	Stay tall, drive arms
Lateral Shuffle	2 × 20 yd	Low stance	Low stance	Low stance	Athletic position throughout
J-Bands — Arm Warm-Up	2 × 15	Light band	Med band	Med band	Full warm-up — priority today
Arm Circles	2 × 15 ea dir	Small to large	Small to large	Small to large	Control the shoulder — front + back

J-BAND SERIES (full)

Exercise	Sets x Reps	10U	11-12U	13-14U	Notes
J-Band External Rotations	2 × 15	Light band	Med band	Med band	Elbow pinned. Smooth arc. Control return.
J-Band Internal Rotations	2 × 15	Light band	Light-med band	Med band	Equal volume to external rotations
J-Band Diagonal Pulls (D1/D2)	2 × 15 ea	Light band	Light band	Med band	Both directions — shoulder stability
J-Band Reverse Fly	2 × 15	Light band	Light-med band	Med band	Arms wide — squeeze shoulder blades
J-Band Scaption	2 × 15	Light band	Light band	Med band	Thumb up, 30° from midline

MED BALL (rotational power maintenance)

Exercise	Sets x Reps	10U	11-12U	13-14U	Notes
Rotational Med Ball Throw	3 × 6 / side	8-10 lb	10-12 lb	10+ lb	Hips lead. Rotational power — keep it sharp for games.
Scoop Toss	3 × 5	8-10 lb	10-12 lb	10+ lb	Drive legs — athletic hip extension
Side Toss	2 × 6 / side	8-10 lb	10-12 lb	10+ lb	Hips lead — same mechanics as hitting/throwing

MOBILITY WORK (~20 min — priority today)

Exercise	Sets x Reps	10U	11-12U	13-14U	Notes
Hip 90/90 Stretch	2 × 30 sec ea	Each side	Each side	Each side	Sit tall, breathe through it
Hip Flexor Lunge Stretch	2 × 30 sec ea	Each side	Each side	Each side	Squeeze rear glute. Add overhead reach.
Thoracic Rotation	2 × 12 ea	Each side	Each side	Each side	T-spine only — hips stay square
World's Greatest Stretch	3 × each side	Controlled	Controlled	Full depth	Hip + T-spine — best prep movement in the program
Lat Overhead Stretch	2 × 30 sec ea	Each side	Each side	Each side	Arm overhead. Pull into it.

FOAM ROLL

Exercise	Sets x Reps	10U	11-12U	13-14U	Notes
Calves	45 sec ea	Each leg	Each leg	Each leg	Pause on knots
Quads	45 sec ea	Each leg	Each leg	Each leg	Slow roll — find the tight spots
Glutes / Piriformis	45 sec ea	Each side	Each side	Each side	Cross leg over for deeper pressure
Upper Back (T-spine)	45 sec	Full thoracic	Full thoracic	Full thoracic	Arms crossed — move slowly

STRETCHING + ARM CARE FINISH

Exercise	Sets x Reps	10U	11-12U	13-14U	Notes
Y-T-W Series	1 Round (12ea)	BW prone	BW prone	BW prone	Face down. No weight. Finish strong.
Cross-Body Shoulder Stretch	2 × 30 sec ea	Each arm	Each arm	Each arm	Hold fully — no bouncing
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	Against doorframe — rotate chest forward
Upper Back Stretch	30 sec	Arms extended	Arms extended	Arms extended	Round back — reach long
POST-GAME — Arm Flush (15 min — every game)	Sets × Reps	10U	11-12U	13-14U	Notes

ARM FLUSH

Exercise	Sets x Reps	10U	11-12U	13-14U	Notes
J-Band External Rotations	2 × 15	Light band	Light band	Light band	Lighter band than training. Flush the arm, don't work it.
J-Band Internal Rotations	2 × 15	Light band	Light band	Light band	Match external rotation volume
J-Band Diagonal Pulls (D1/D2)	1 × 15 ea	Light band	Light band	Light band	Both directions — quick flush

YTW

Exercise	Sets x Reps	10U	11-12U	13-14U	Notes
Y-T-W Series	1 Round (10ea)	BW prone	BW prone	BW prone	Face down. No weight. Slow and intentional.

STRETCHING

Exercise	Sets x Reps	10U	11-12U	13-14U	Notes
Cross-Body Shoulder Stretch	2 × 30 sec ea	Each arm	Each arm	Each arm	Hold still. Breathe.
Sleeper Stretch	2 × 30 sec ea	Each side	Each side	Each side	Gentle only — posterior capsule care
Shoulder / Chest Stretch	2 × 30 sec ea	Each side	Each side	Each side	Doorframe stretch — full shoulder
Upper Back Stretch	30 sec	Arms extended	Arms extended	Arms extended	Round and reach

Train hard. Recover harder.

Ages 10 to 14. General athletic training, not medical advice. No training on game days. Never throw through arm soreness. Post-game arm care is not optional. Stop immediately for arm pain and do not resume until evaluated by a qualified sports medicine professional.