FREE 4-WEEK TEMPLATE · PDF INCLUDED
Free Middle School Pitching Program: A 4-Week Beginner Routine
Middle school is a school stage, not a single training age. A beginner who plays several sports needs a different plan from an experienced club pitcher. This version is for the beginner: simple sessions, clear instructions, and a schedule that can coexist with school.
No email required · Healthy middle school beginners with adult supervision · By Pitch AI · 2026-09-07
Who this template is for
Choose the actual-age pitching guidance with a parent. If the athlete is already lifting and pitching heavily, use the coach’s existing plan instead of adding this beginner block.
A useful first month teaches the athlete how to prepare, record a session, and recognize when to stop. More equipment is not a substitute for those skills. Build a routine before adding specialized drills.
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 | 20-minute circuit A after school. |
| Tuesday | Existing skill practice; no added mound session. |
| Wednesday | School sport or rest; count PE and club activities in the week. |
| Thursday | 20-minute circuit B. |
| Friday | Rest or easy recreational activity. |
| Weekend | Existing practice or game, plus one 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 · No gym required
| Exercise / task | Dose / question | How to use it |
|---|---|---|
| Chair squat | 2 × 6 | Stand under control. |
| Wall or incline push-up | 2 × 6 | Choose an easy height. |
| Glute bridge | 2 × 8 | Comfortable motion. |
| Bird dog | 2 × 4/side | Reach slowly without twisting. |
B · Coordination
| Exercise / task | Dose / question | How to use it |
|---|---|---|
| Supported reverse lunge | 2 × 5/side | Short comfortable step. |
| Band row | 2 × 8 | Adult checks the anchor. |
| Side plank from knees | 2 × 10 seconds/side | Stop before form changes. |
| Skip and controlled stop | 4 × 10 yards | Walk back; this is skill practice, not conditioning to exhaustion. |
Practice focus
Give each session a start and finish time. When homework, another sport, or poor sleep makes the week crowded, keep the shorter successful routine. Parents can ask “How did it feel?” rather than requesting a velocity number.
Week-by-week progression
| Week | Decision |
|---|---|
| 1 | Complete one set if two feels unfamiliar; learn setup and rest. |
| 2 | Use two sets only if normal activity feels comfortable afterward. |
| 3 | Repeat; let the athlete lead the warm-up with supervision. |
| 4 | Review the log: missed sessions are information, not work owed. |
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
Is middle school the same as 13U?
No. Grade levels contain a range of ages and development stages. Age rules and exercise readiness must be checked separately.
What should a beginner track?
Date, activities, approximate throwing exposure, energy, and symptoms. Do not diagnose an injury from the log.
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.