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If I was 14 trying to gain velocity, here's the exact program I'd run: 3-day cycle, repeat twice weekly, one full day off. Day 1: Long toss 150-200 balls at max distance, light effort. Focus on mechanical efficiency - throw with your hip and let it launch the upper body. Day 2: Pure velocity day. Heavy plow balls warming up, work down to 3.5oz balls at max intent. Track every throw with radar gun. Day 3: Mechanics and recovery. 75-100 throws at light intent. Focus on back hip rotation and block
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