PLAYER TRAINING
Coach-designed programs to build stronger, faster, and more accurate athletes. Everything your player needs to train with purpose between practices.
CENTRAL FLORIDA SUNS
SUMMER DEVELOPMENT PROGRAM
May 28 – August 21, 2026 • 9U–10U Travel Baseball • 12 Weeks
Core Training Pillars
Athletic Development
- Speed
- Explosiveness
- Coordination
- Mobility
- Core stability
- Body control
Baseball Skills
- Arm strength
- Throwing mechanics
- Hitting consistency
- Bat speed
- Defensive range
- Baseball IQ
Recovery & Durability
- Mobility & stretching
- Arm recovery
- Hydration
- Sleep
- Nutrition
Discipline & Lifestyle
- Screen time reduction
- Daily routines
- Accountability
- Confidence
- Mental toughness
Phase Breakdown
- Running mechanics
- Flexibility
- Bodyweight strength
- Tee work fundamentals
- Throwing mechanics
- Resistance bands
- Sprint resistance
- Medicine ball work
- Long toss progression
- Live hitting
- Game-speed drills
- Sprint efficiency
- Advanced fielding
- Explosive hitting
- Competitive drills
Weekly Structure
| Day | Focus |
|---|---|
| Monday | Speed + Lower Body Strength + Hitting |
| Tuesday | Throwing Program + Core + Recovery |
| Wednesday | Agility + Fielding + Conditioning |
| Thursday | Arm Strength + Rotational Power + Hitting |
| Friday | Sprint Work + Explosive Training + Defensive Range |
| Saturday | Baseball Skills Day / Team Practice |
| Sunday | Recovery + Stretching + Mental Reset |
Daily Training Details
- 5x10 & 5x20 yard sprints
- Lateral shuffle races, cone reaction drills
- Bodyweight squats, walking lunges, box jumps, broad jumps
- 50 tee swings + 25 opposite field + 25 power swings
- Front toss rounds
- Wks 1–4: Light catch, wrist flips, pivot picks (60–90 ft)
- Wks 5–8: Long toss, crow hop throws, pull-down throws
- Wks 9–12: Velocity intent, position-specific, mound work
- Core: Planks, side planks, dead bugs, Russian twists
- Recovery: Foam rolling, stretching, ice/hydration
- Ladder drills, cone drills, reaction ball drills
- Backpedal sprints
- Infield: short hops, footwork, double-play feeds, backhands
- Outfield: drop steps, route efficiency, ground ball angles
- J-band routine, scap stability, shoulder mobility
- Medicine ball throws, rotational slams, band rotations
- Heavy bat swings, overload/underload work, exit velocity drills
- Flying 10s, hill sprints, resistance sprints
- Vertical jumps, lateral bounds, single-leg jumps
- Reaction drills, first-step quickness, closing speed work
- Situational baseball, live defense, base running
- Competitive games
- Optional: bullpens, catcher work, live BP
- Light stretching, hydration focus, mobility work
- No intense throwing
- Optional: pool recovery, light walk, family day
Throwing Arm Development
Weekly Throwing Frequency
| Position | Throws Per Week |
|---|---|
| Pitchers | 3–4 |
| Catchers | 4–5 |
| Infielders | 4–5 |
| Outfielders | 3–4 |
Daily Arm Care Routine
- Band pull-aparts
- External rotations
- Shoulder circles
- Scap pushups
- Forearm recovery
Never throw at max effort more than 2x per week.
Nutrition Program
Daily Protein Goal: 0.7–1g per lb of body weight (80 lb athlete = 60–80g/day)
Sleep & Digital Discipline
Sleep Program
| Age Group | Hours |
|---|---|
| 9U–10U | 9–11 hours/night |
- Bedtime: 8:30–9:00 PM weekdays
- No screens 60 min before bed
- Phones/tablets outside bedroom if possible
Daily Device Limits
| Activity | Max Time |
|---|---|
| Video Games | 60 min weekdays |
| Social Media | Limited/Supervised |
| YouTube/Reels | 45 min/day |
| Total Rec. Screen Time | Under 2 hours |
Required: 1 hr outdoor activity daily • Reading 20 min/day • Family activity 2x/week
Player Development Metrics (Tracked Every 2 Weeks)
| Metric | Goal |
|---|---|
| 10 Yard Sprint | Faster first step |
| Home-to-First | Improved speed |
| Throwing Velocity | Increased arm strength |
| Exit Velocity | Increased bat speed |
| Pushups | Upper body strength |
| Vertical Jump | Explosiveness |
"Elite players are built through consistency, discipline, recovery, and daily habits."
The goal is not simply better baseball players. The goal is healthier, stronger, more disciplined young athletes with confidence and long-term development habits.
8-WEEK 10U THROWING PROGRAM
May 28 – August 21, 2026 • Step-by-step arm development for 10U players — strength, velocity, distance, accuracy, and recovery.
Throwing Distance Goal
45–55 ft
70–85 ft
Accuracy (% on target)
50–60%
75–85%
Sessions Per Week
3
3 (consistent)
Total Program Weeks
—
8 Weeks
Before You Begin: This program is designed for healthy 10U players. If your player has any shoulder or elbow pain, consult a doctor before starting. NEVER throw through pain. Quality mechanics always over quantity of throws.
SESSION SCHEDULE
Days 1, 3, 5 (Mon / Wed / Fri)
🔥 WARM-UP
5 min — arm circles (fwd & back), wrist rolls, shoulder shrugs, light jog
DRILLS
Coach Cue: Snap wrist downward, fingers over the top of the ball. Ball should backspin cleanly.
Coach Cue: One knee down, arm at 90°, elbow at shoulder height. Drive ball to target.
Coach Cue: Short crow-hop step, front foot closed, rotate through the hip. No rushing.
Coach Cue: Aim for partner's glove. Step and throw on a line, not a rainbow arc.
🧊 COOL-DOWN & RECOVERY
5 min — light stretch: posterior capsule stretch, cross-body arm pull, triceps overhead stretch
Session Volume
~120–150 throws total
Rest Rule
48 hrs between sessions minimum
ARM CARE & RECOVERY PROTOCOL
Ice (Post-Velocity Sessions)
Apply ice to the shoulder and elbow for 10–12 minutes after any session involving max effort throws. Do NOT ice before throwing.
Arm Care Band Routine
Perform resistance band exercises after every session: external rotation (3×15), internal rotation (3×15), and shoulder Y-T-W (3×10 each). Takes 8 minutes — non-negotiable.
Flexibility & Shoulder Stretches
Posterior capsule stretch: Cross-body arm pull held 30 sec × 3. Sleeper stretch: Lie on throwing arm side, gently rotate wrist downward 30 sec × 3. Repeat daily.
Sleep & Rest Days
9–10 hours of sleep every night. NEVER throw two days in a row. The arm needs 48 hours minimum between sessions to rebuild stronger.
Hydration
Drink at least 64 oz of water per day. Dehydrated muscles fatigue faster and are more prone to injury. Electrolytes after hot outdoor sessions.
Nutrition for Arm Recovery
Protein within 30 minutes of finishing a session. Aim for 20–30g (eggs, chicken, yogurt, shake). Anti-inflammatory foods: berries, tart cherry juice, and leafy greens.
Pain Warning Signs — STOP IMMEDIATELY
Stop throwing and tell a parent or coach if you feel: sharp or stabbing elbow/shoulder pain, numbness/tingling in the hand or fingers, pain that gets worse with each throw, or pain that doesn't go away after 24 hours of rest.