Steal Bags,
Throw Gas,
Hit Donkey Piss Missiles
Our custom 12-week indoor training plan built for 11 year old excellence: speed, rotational power, competition, and an arm that rests until late February.
How the 12 weeks work
Two full-body team sessions a week, on the same two days all winter. Learn runs Weeks 1–2, Build Weeks 3–8 and Apply Weeks 9–12, and each phase builds on the last. We test in Weeks 1, 6 and 12. Growth is measured from Week 1 to Week 12; Week 6 is a mid-point check-in.
Every session, same shape
Speed always comes first, while legs are fresh. If you only have 60 minutes, trim the strength circuit to one round and the game to 8 minutes. Never cut the warm-up or the game.
Know before Week 1
12-week plan
Pick a week and a day. Tap any exercise to see it move in 3D, with the cues to say and the mistakes to watch for. Same two days every week, for example Tuesday and Saturday.
Exercise library
Every exercise in the program, animated in 3D from one coach's-eye view. Switch to slow motion, or tap a step to freeze on it. Throws show red and yellow lines across the hips and shoulders when the hips-first turn is the point.
12-minute warm-up
The same warm-up starts every session: Raise, Activate, Mobilize, Potentiate. It follows the FIFA 11+ Kids approach of balance, landing and strength. In soccer, that approach cut injuries by about half.
Tidal Tank
What to expect
The bundle
How much water
| Tank | Learn · Wk 1–2 | Build · Wk 3–8 | Apply · Wk 9–12 |
|---|
The movements
Each one is in the 3D library and placed in the 12-week plan. Watch the water: the goal is to keep it calm, or to stop it on purpose.
Combine Day testing
We test in Weeks 1, 6 and 12. The only growth we track is each kid's change from Week 1 to Week 12. Week 6 is a mid-point check-in so kids and coaches can see they are on track. Share each kid's progress with them, and keep raw rankings private to coaches.
Same everything, every time
- Same gym, same floor, same shoes, same time of day.
- Same warm-up, plus 2 practice reps.
- Same timer. One adult times every kid.
- Measure height (shoes off, against a wall) on every test day.
Timing without lasers
- Phone slow-motion video (240 frames/second), filmed from the side at the finish line. Count frames from the first movement to the torso crossing the line. Free and far more consistent than a thumb on a stopwatch.
- Stopwatch: the same adult times every kid, starts on the athlete's first movement (no "Go!"), and records the best of 2 with 2–3 minutes' rest.
The six tests
Games & the Combine Cup
Kids quit when it stops being fun or they feel "not good enough". Competition works when every kid has a real chance, so the points reward improvement, effort and sportsmanship alongside speed.
Seadogs Combine Cup
Coaches draft balanced teams that mix ages, sizes and maturity. Keep teams for 4 weeks, then redraft. Leaderboards show improvement from Week 1 to Week 12 ("Most inches added", "Most tests improved"), never raw rank. Raw scores go privately to each family.
Speed & Power Card
Each kid keeps a card. Badges come from beating their own Week 1 numbers in Week 12, so a late bloomer can earn gold.
A test skipped for a growth-related ache doesn't count against a kid.
Arm care
USA Baseball and MLB's Pitch Smart guidance for ages 9–12 is clear about rest. This program builds the arm without throwing it.
Pitch Smart, ages 9–12
The Seadogs window
Arm care in this program
A selection from the Youth Thrower's Ten, a published routine for young throwers. Use a light band, 1–2 sets of 10, twice a week, inside the strength block.
After pitching (spring handout)
For the spring season. Hand this to families when kids start pitching again.
Fuel & water
Simple and kid-sized. For 9–12 year olds, the American Academy of Pediatrics suggests about 3–8 oz of water every 20 minutes.
No weigh-ins, no body-weight talk, and no "good" or "bad" food language with this age group.
Coaching & safety
For volunteer coaches. Youth strength and power training is safe when it is supervised, technique comes first, and it progresses step by step.