Newington HS Athletic Department
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Newington Athletics
Softball

Strength and Conditioning Program

Newington High School Softball

Strength and Conditioning Program





Warm-Up

Jumping Jacks                  2 X 10
   Side Plank                        :30 sec.
Russian Twist                  1 X 25
Cross-over crunches      1 X 25
Superman                          1 X 15 



WEEKS 1 and 2
DAY 1 and 3 (Body Weighted Exercises)

Exercise Work Sets
Sets Reps

Overhead Squats 3     10
(with or w/o bar)
Jump Squats/Tuck 3     10
Jumps
Lunges 3             10
Regular Push-ups 2     10
25 Yard Sprints 3      6  (5 min. rest between sets) * Day 1
10 Yard Sprints            2    10  (3 min. rest between sets) * Day 3


Day 2 and 4 (Body Weighted Exercises)

Exercise Work Sets
Sets Reps

Regular Push-ups 3   10
Decline Push-ups 3   10
Plyo-push-ups 2   10
Chair Dips 2   To Failure
Shoulder Pre-hab 2    15
Pro Agility 3    5 (3 min. rest between sets) * Day 2
Colt 3    5 (3 min. rest between sets) * Day 2
Line 3    5 (3 min. rest between sets) * Day 2
Weave Drill 2    5 (3 min rest between sets) * Day 4




WEEKS 1 and 2
Day 1 (Weights)

Exercise Work Sets
Sets Reps


Jump Squats 3 10
Back Squats 3 10
RDL 3 10
Bicep Curls 2 10
Tricep Extensions 2 10
Forearm curls 2 10
25 Yard Sprints 3 6 (5 min. rest between sets)

Day 2 (Weights)

Exercise Work Sets
Sets  Reps


Bench Press 3 10
Lat Pulldowns 3 10
Shoulder Press 3 10
Dips 2 Failure
Shoulder Pre-hab 2 15
Pro Agility 3 5    (3 min. rest between sets)
Colt 3 5    (3 min. rest between sets)
Line 3 5    (3 min. rest between sets)

Day 3 (Weights)

Exercise Work Sets
Sets Reps

Leg Press 3 8
Leg Extensions 3 8
Calf Raises 3 10
Biceps Curls 2 8
Tricep Ext. 2 8
10 Yard Sprints 2 10   (3 min. between sets)

Day 4 (Weights)

Exercise Works Sets
Sets Reps

Incline DB Bench 3 8
Push-ups 3 Failure
Upright Row 3 8
Bent Over Row 2 8
Shoulder Pre-hab 2 15
Weave Drill 2 5   (3 min. between sets)




WEEKS 3-4
DAY 1 and 3 (Body Weighted Exercises)

Exercise Work Sets
Sets  Reps

Overhead Squats 3 10
(with or w/o bar)
Jump Squats/Tuck 3 12
Jumps
Lunges 3 12
Regular Push-ups 2 15
25 Yard Sprints 3 6   (5 min. rest between sets) * Day 1
10 Yard Sprints 2 10 (3 min. rest between sets) * Day 3


Day 2 and 4 (Body Weighted Exercises)

Exercise Work Sets
Sets  Reps

Regular Push-ups 3 12
Decline Push-ups 3 12
Plyo-push-ups 3 8
Chair Dips 2 To Failure
Shoulder Pre-hab 2 15
Pro Agility 3 5 (3 min. rest between sets) * Day 2
Colt 3 5 (3 min. rest between sets) * Day 2
Line 3 5 (3 min. rest between sets) * Day 2
Weave Drill 2 5 (3 min rest between sets) * Day 4



WEEKS 3-4
Day 1 (Weights)

Exercise Work Sets
Sets Reps

Incline Bench 3 8
Upright Row   3  8
TYI 3  8
Dips 2  Failure
Shoulder Pre-hab 2 15
25 Yard Sprints 3  6  (5 min. rest between sets)

Day 2 (Weights)

Exercise Work Sets
Sets Reps

Jump Squats 3 8
Back Squats 3  8
Leg Curls 3 8
Leg Ext. 3 8
Bicep Curls 2 8
Tricep Ext. 2 8
Forearm Curls 2 10
Pro Agility 3 5   (3 min. rest between sets)
Colt 3 5   (3 min. rest between sets)
Line 3 5   (3 min. rest between sets)


Day 3 (Weights)

Exercise Work Sets
Sets Reps

Bench Press 3 5
Plyo Push-ups 3 Failure
Shoulder Press 4 6
Shoulder Pre-hab 2 15
10 Yard Sprints 2 10  (3 min. between sets)


Day 4 (Weights)

Exercise Work Sets
Sets Reps

Leg Press 3 6
Leg Ext. 3  6
Lunges w/weights 3 6
Bicep Curls 2 6
Tricep Ext. 2 6
Forearm Curls 2 10
Weave Drill 2 5   (3 min. between sets)
PRO AGILITY SHUTTLE
 
Set-up 3 cones 5 yards apart.            Cone C                       Cone A                    Cone B
Start at Cone A. 
Sprint to Cone B and touch.
Sprint to Cone C and touch.
Sprint back through cone A.
 
COLT
 
Set-up 4 Cones 5 yards apart.         Cone A                 Cone B                        Cone C                          Cone D
Start at Cone A
Sprint to Cone C and touch.
Sprint turn and run to Cone B.
Turn and run through Cone D
 
LINE RUNS
 
Set-up 3 Cones 5 yards apart.            Cone A                     Cone B                         Cone C
Start at Cone A.
Sprint to Cone B and touch.
Turn and run back to A and touch.
Turn and run to Cone C and touch.
Turn and run to Cone A and touch.
Turn and Run to Cone B and touch.
Turn and run through Cone A.
 
Weave Drill                                                                                                                                                                                     
 
Se-up 4 Cones 5 yards apart.                           Cone A                Cone B                    Cone C                    Cone D
You also need 5 small hurdles or
something to jump over.  Place half           X                         X                          X                               X                             X
way between each cone 5 yards in front
                                                                                                                                                                                                 Cone E
 
Final Cone is 5 yards in front of final hurdle.
Hop over the first hurdle and backpedal
around cone A
Sprint up to next hurdle, hop over and
backpedal around cone B
Repeat until you clear final hurdle and
sprint through cone E to finish.
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