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![]() Strength and Conditioning ProgramNewington 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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