The 12-Week Youth Softball Workout Plan for Girls Ages 10–14
3 days/week · 30–40 min · Bodyweight-first · No gym required · Arm care included. Built for growing athletes — not miniature adults.
- 3 progressive phases: Foundation → Power → Sport Speed
- Day A / Day B / Day C weekly structure — easy to follow
- Daily arm care routine (5 min, before every throwing session)
- Printable PDF — use it at home, at the field, or on the road
- Aligned with NSCA youth resistance training guidelines
Send Me the Free Workout Plan
Enter your email — I'll send the PDF immediately. No spam, ever. Unsubscribe anytime.
🔒 Your info is safe. I hate spam as much as you do.
What's In the PDF
Everything a Youth Softball Player Needs — Nothing She Doesn't
This program was designed specifically for girls ages 10–14 — not adapted from an adult program. Every exercise was selected for its safety profile, sport-transfer, and execution without a gym.
-
12-Week Progressive Program Three 4-week phases that build on each other — Athletic Foundation, Power Development, Sport Speed. Each phase introduces new exercises as movement quality improves.
-
Day A / Day B / Day C Structure Day A focuses on lower body and core. Day B is upper body and rotational power. Day C is speed, agility, and bat speed. Three distinct sessions per week, each 30–40 minutes.
-
Bodyweight-First Progressions Phase 1 uses bodyweight only. Phase 2 introduces light resistance (bands, light dumbbells). Phase 3 adds power movements. No gym membership needed for the first 8 weeks.
-
Daily Arm Care Routine 5-minute band routine performed before every throwing session — practice days and game days included. Protects the rotator cuff and posterior shoulder capsule through the full season.
-
Bat Speed Training Protocol Overspeed and contrast bat swings using a light bat and a slightly overweight bat — included in Day C from Phase 2 onward. Trains the nervous system pathway that drives swing speed.
-
Sets, Reps, Rest, and Coaching Cues Every exercise includes sets × reps, rest period, and a brief coaching cue. No guessing. The PDF is designed to be used at the field or at home without a trainer present.
The 3 Phases
Built to Progress — Not Just to Stay Busy
Each 4-week phase has a specific athletic goal. They connect — Phase 2 builds on Phase 1 patterns, Phase 3 brings everything to game speed.
Bodyweight squat, lunge matrix, push-up progressions, core stability (plank, dead bug, bird dog), agility ladder. 2–3 sets. Emphasis on movement quality and habit formation.
Goblet squat (light DB), med ball rotational throws, band-resisted push-ups, lateral bounds, box step-ups. 3 sets. First use of external resistance where mechanics are solid.
Split squats, sprint mechanics, med ball slam, overspeed bat swings, reactive agility drills. Power output at game speed. Prepares for in-season performance.
Is This Right for Her?
This Program Is Built For
✓ Girls ages 10–14 playing youth travel, rec, or middle school softball who want to get faster, stronger, and hit with more power.
✓ Players with no gym access who need a bodyweight-first program they can run in a backyard, driveway, or living room.
✓ Parents and coaches who want a structured, age-appropriate plan — not a cut-down adult program — to guide their athlete through the off-season or pre-season.
✓ Players transitioning to high school who need to build an athletic foundation before entering a weight room program.
If she's already in high school: The HS Softball 12-Week Off-Season Program is a better fit — it introduces barbell movements, higher volume, and a more advanced periodization model built for post-pubescent athletes.
What Parents & Coaches Say
Real Results from Real Athletes
"My son's bat speed and mechanics improved dramatically after following Joey's program. The science-based approach makes total sense and the results speak for themselves."
"Joey provides the biophysical basis for each hitting principle. This is not the usual 'keep your eye on the ball' advice — it is grounded in biomechanics and kinesiology."
"Joey Myers has done an excellent job explaining how the body swings a bat. Outstanding resource for any player, parent, or coach who wants to understand the swing."
Free Download
Get the Full 12-Week Youth Softball Workout Plan PDF
Enter your email and I'll send the PDF immediately. Printable. Mobile-friendly. No gym required.
🔒 No spam. Unsubscribe anytime.
FAQ
Common Questions
What age is this program designed for?
Girls ages 10–14 playing any level of softball — rec, travel, or middle school. It uses bodyweight-first progressions appropriate for athletes whose growth plates are still open.
Do we need gym equipment?
No gym is needed for Phase 1 (Weeks 1–4). Phase 2 uses a light resistance band and an optional light dumbbell or kettlebell. Phase 3 adds a medicine ball (4–6 lb). That's the full equipment list for all 12 weeks.
Can she follow this program during the season?
This program is designed for the off-season or pre-season. During the season, reduce to 2 days per week maximum — and only Days A and B (lower/upper), never the day before a game. The arm care section is season-long and should be done before every throwing session regardless.
How is this different from a high school program?
Youth programs emphasize movement quality and coordination over maximum load. Shorter sessions (30–40 min vs. 45–60 min), fewer sets, and no barbell movements until growth plates close. The high school version of this program is linked on the thank-you page.
Is this program free?
Yes — completely free. Enter your email above and I'll send the PDF immediately. I'll also send a few follow-up emails over the next week with tips on how to get the most out of each phase. You can unsubscribe anytime.
