3A OFF-SEASON PROGRAM (AGES 9–11)

Purpose: Build strong throwing arms, correct movement patterns, more refined hitting mechanics, and higher-level coordination.

Weekly Schedule (3 sessions per week)

Session Length: 40–50 minutes

Warm-Up

1.        Jog – 2 minutes

2.        Full dynamic routine

3.        Band arm activation (highly recommended)

Throwing Program

1.        Wrist flicks – 20

2.        One-knee throws – 10 each

3.        Rocker drill – 10

4.        Long toss (light → moderate):

·      Start 45 ft, move to 75 ft max

·      12–20 total throws

5.        Accuracy throws – 10–12

Pitching (Optional Light Work)

1.        Balance + post landing drills

2.        Glove-side stability

3.        10–15 dry mechanics reps

4.        No bullpens in early off-season

Hitting

1.        Tee routines: 15–20

2.        Soft toss: 15

3.        Front toss: 20–25

4.        Early introduction to:

·      Hip hinge

·      Staying inside the ball

·      Attack angle awareness

Fielding

1.        Ground balls: 25–30

2.        Backhand/forehand with footwork

3.        Drop-step fly ball work

4.        Quick-release drills

Strength / Athleticism

1.        Bodyweight squats – 15

2.        Lunges – 10 per leg

3.        Plank – 30 sec

4.        Lateral shuffle pattern – 3 × 15 sec

5.        Encourage basketball, soccer, swimming, track

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