MAJORS OFF-SEASON PROGRAM (AGES 10–12)

Purpose: Develop a strong base for the spring season with structured throwing, hitting routines, and age-appropriate strength work. Prepare for middle-school demands.

Weekly Schedule (3–4 sessions per week)

Session Length: 45–60 minutes

Warm-Up

1.        Jog – 2–3 min

2.        Full dynamic warm-up

3.        Band work (J-bands style):

·      Rows

·      Reverse flys

·      External rotations

·      Tricep extensions

Throwing Program

1.        Wrist flicks – 25

2.        One-knee throws – 10

3.        Rocker drill – 10

4.        Step-behind throws – 10

5.        Long toss (progressive):

·      Start 60 ft → out to 90–120 ft depending on maturity

·      15–25 throws total

6.        Accuracy throws – 10–15

Pitching Work (Intermediate)

1.        Dry mechanics – 15 reps

2.        Balance → stride → rotate sequence

3.        Glove-side stability

4.        Bullpens ONLY during late off-season (Feb/Mar)

·      15–25 pitches, 1–2 times per week max

Hitting

1.        Tee work: 20–25 swings

2.        Front toss: 20–25

3.        Machine (if available): 20

4.        Skill cues:

·      Hip/shoulder separation

·      Staying connected

·      “Knob through the zone”

·      Two-hand extension

Fielding

1.        Ground balls: 30

2.        Situational footwork (double plays, forehand, backhand)

3.        Fly ball drop-steps

4.        Quick exchange drills

Strength / Athleticism

(No weights required; bodyweight only)

1.        Squats – 15–20

2.        Lunges – 10 per leg

3.        Push-ups – 8–12

4.        Plank – 30–45 sec

5.        Lateral hops – 20

Multisport participation strongly encouraged

4-WEEK PRE-SEASON THROWING & ARM-CARE PROGRAM

Purpose: Safely rebuild arm strength after recommended rest period.

Frequency: 3 days per week (non-consecutive)

WEEK 1

Warm-Up:

·      Arm circles, bands (if available), trunk rotations

Throwing:

1.        10 wrist flicks

2.        10 one-knee throws

3.        20 standing throws (30–45 ft)

 
Arm Care:

·      Scap squeezes – 15

·      Forearm curls – 10

·      Light planks – 20 sec

WEEK 2

Throwing:

1.        Wrist flicks – 10

2.        One-knee – 10

3.        Standing – 20–25

4.        Long toss light (45–60 ft) – 6–8 throws
 
Arm Care:

·      Band rows – 15

·      External rotation (band or bodyweight) – 12

·      Plank – 25–30 sec

WEEK 3

Throwing:

1.        Standing form – 25

2.        Long toss (60–75 ft) – 10–12 throws

3.        Accuracy throws – 10

 Arm Care:

·      Reverse flys – 10–12

·      Scap stabilization “Y-T-W” – 6–8 each

·      Core routine – 3 exercises

WEEK 4

Throwing:

1.        Standing – 25–30

2.        Long toss moderate (75–90 ft max for Majors)

3.        Crow-hop throws – 6–8

4.        Accuracy drill – 12–15

 Arm Care:

·      Full band routine

·      Core: plank 45 sec, side plank 20 sec

Post-throw stretch routine