- Softball
- Softball News
- Conference Standings
- State Standings
- Softball Events
- Photo Gallery
- Video Library
- MaxPreps
- Coaches
- Leadership Award
- All Conference
- All State
- Conference Championships
- Schedule/Results
- Softball Fundraising
- Strength and Conditioning Program
- Field Trip Forms
- Captain Job Description
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)
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
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)
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)
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)
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)
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
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)
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
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)
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)
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)
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.
| 
| 
Share
| © 2012-2025 Newington HS Athletic Department | Privacy Policy | Terms of Use |
 |