11U AAA Pitching Command Plan

Setup

Open space, J-bands, glove + ball, partner.

Player instructions

1. Dynamic warm-up: leg swings, hip openers, arm circles.
2. Full J-band sequence.
3. Light catch starting at 30 ft, building to 90 ft.

Coaching cues

Common mistakes

• Skipping bands
• Throwing hard cold

Reps

11 min

Setup

Mound, plate, catcher in gear. Bucket of balls. Pitch counter.

Player instructions

1. Sign with the catcher: location and pitch type.
2. Take a breath between every pitch.
3. Stop at the pitch limit.

Coaching cues

Common mistakes

• Aiming the ball
• Rushing the lower half
• Pushing past the pitch limit

Reps

50 pitches max, charted

Setup

Mound or flat ground, catcher.

Player instructions

1. Same arm speed as fastball. Let the grip do the work.
2. Reset between every rep.

Coaching cues

Common mistakes

• Slowing the arm
• Stiff wrist on changeup

Reps

10–15 reps

Setup

J-bands. Ice pack optional.

Player instructions

1. Full J-band routine, slow eccentric.
2. Ice 10 min if shoulder/elbow feels barked.
3. Plan tomorrow: hydration, sleep target.

Coaching cues

Common mistakes

• Skipping bands after pitching

Reps

5 min