FREE 4-WEEK TEMPLATE · PDF INCLUDED
Free 10U Velocity Building Program: Start with Throwing Skills
For a 10U pitcher, “building velocity” begins with becoming comfortable moving and throwing. This plan keeps structured work brief and leaves room for other sports and unstructured play. It is not a smaller version of a college lifting or weighted-ball program.
No email required · Healthy 9–10-year-olds, supervised by a qualified coach and parent · By Pitch AI · 2026-09-07
Who this template is for
Use only when the athlete already participates in pain-free baseball practice. A parent should coordinate all teams and lessons so this template does not become extra workload.
At this age, turn practice into a task the child understands: hit a large target, finish balanced, or move quietly. The coach chooses throwing distance and volume from the child’s current practice—not from an adult long-toss chart.
For age-specific pitching limits and rest requirements, consult the current MLB Pitch Smart guidance and your league’s rules. Limits are ceilings, not training targets.
Your weekly framework
The days below are movable placeholders. A qualified coach should fit them around current throwing, other teams, and recovery. This template does not prescribe additional pitching counts or maximum-intent throwing.
| Day / window | Plan |
|---|---|
| Monday | 15–20 minute movement session A. |
| Tuesday | Existing catch practice; select a large, reachable target. |
| Wednesday | Rest or another enjoyable activity. |
| Thursday | 15–20 minute movement session B. |
| Friday | Rest from structured training. |
| Weekend | Existing team practice or game; remove overlapping catch and leave a full rest day. |
Session details
Before each session: 5–8 minutes of comfortable walking or jogging, marching, bodyweight squats, and easy rehearsal of the first exercise. Use a clear surface and equipment that fits the athlete.
Strength sets should finish with about 3 good repetitions still possible. Rest 60–120 seconds between ordinary sets and 2–3 minutes between explosive efforts. Stop earlier if speed, balance, or technique deteriorates. No lifting to failure or maximum-effort testing is required.
A · Control first
| Exercise / task | Dose / question | How to use it |
|---|---|---|
| Squat to a chair | 1–2 × 6 | Lightly touch the chair, then stand. |
| Wall push-up | 1–2 × 6 | Straight body; smooth motion. |
| Band row | 1–2 × 8 | Adult checks the band anchor. |
| Single-leg balance | 2 × 10 seconds/side | Stand near a support; no unstable equipment. |
B · Playful athleticism
| Exercise / task | Dose / question | How to use it |
|---|---|---|
| Low step-up | 1–2 × 5/side | Finish balanced without pushing off the trailing foot. |
| Glute bridge | 1–2 × 6 | Comfortable range only. |
| Small two-foot jump and stick | 2 × 3 | Low height, quiet landing; reset every rep. |
| Short chase game | 4 × 5 seconds | Walk and rest fully between efforts. |
Practice focus
For target practice, replace a short portion of normal catch with a wide target. Count comfortable, accurate throws rather than asking for a harder throw after every miss. End practice if the child becomes tired or changes their motion to continue.
Week-by-week progression
| Week | Decision |
|---|---|
| 1 | Use one set; coach teaches every movement. Throw only in existing sessions. |
| 2 | Repeat. Ask the child which target game felt most enjoyable. |
| 3 | If comfortable, use two sets for two exercises; keep jump count unchanged. |
| 4 | Repeat, not test. Record attendance and one skill the child can now explain. |
The weeks are decision points, not deadlines. Repeat or reduce a week when recovery is poor. Exact doses here are original coaching examples, not a research-proven route to a certain velocity.
Keep a simple log
| Date | Work completed | Response / next-day notes |
|---|---|---|
| ________________ | ________________________ | ________________________ |
| ________________ | ________________________ | ________________________ |
| ________________ | ________________________ | ________________________ |
| ________________ | ________________________ | ________________________ |
Do not enter private medical details in shared team copies. Keep your personal log securely.
Common questions
How far should a 10U pitcher long toss?
This template does not prescribe maximum distance. The coach chooses a comfortable distance without straining or chasing distance records.
Can my child use this during a tournament?
Skip the extra sessions when games already fill the week. The tournament and recovery schedule take priority.
Evidence & source notes
These sources inform the principles, not a guarantee that this exact template produces an outcome. Coaching manuals are labeled separately from research. No proprietary program tables or illustrations have been reproduced.
- NSCA: Youth Resistance Training position statement (2009)
Supports supervised, developmentally appropriate resistance training; does not validate these specific schedules.
- NSCA: Youth training and long-term athletic development
Development and training experience matter alongside chronological age.
- ASMI: Position Statement for Adolescent Baseball Pitchers
Fatigue and throwing workload require active management.