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Arctic Blast Offseason Training & Conditioning Program





Team Expectations:

  • See this Excel worksheet (click on link) for the calendar for offseason strength & conditioning .
  • Offseason conditioning is 100% optional, but highly recommended. (As a reminder, we support and encourage playing multiple sports)


I. Hitting


  • Phase 1: Nov. 5th, 12th, 19th; Dec. 3rd, 10th, 17th
  • Phase 2: Jan. 7th, 14th, 21st, 28th; Feb 4th, 11th, 18th, 25th, March 3rd, 10th, 17th, 24th, 31st


Hitting Times: 

  • AB 14u Teams: 6:00pm - 7:00pm
  • AB 16u Teams: 7:00pm - 8:00pm


B. *SELF- COACHED*: 100 Swings a Day

If you really want to improve this Off-Season, you will want to keep a hitting journal (see attached).


Here’s what COACHES EXPECT from you as a smart hitter this off-season:


  1. Identify your favorite drill for each part of the swing mentioned below as well as timing, tempo and tracking.


  1. Commit to a goal of 50 -100 reps of each drill using the tee and/or coach pitch and/or dry swings three to five days a week.


  1. Rest from practice two days per week.


Here is a sample workout:

Monday – Stance/Load Drill x 100 reps

Tuesday – Approach Drill x 100 reps
Wednesday – Contact Drill x100 reps
Thursday – Extension/Finish Drill x100 reps
Friday – Timing Drill x100 reps
Saturday – Off day
Sunday - Off day


  • Timing is when you Load
  • Tempo is how you Load
  • Tracking confirms or rejects what’s next – Approach, Contact, Finish/Extension

NOTE: Understand it takes 3,000 reps to develop a habit and that the off-season is when you should be developing those skill and building those habits!



II. Pitching & Catching Clinics


What: Pitching & Catching Clinics

Where: Eden Prairie High School Gym

When: Sunday Nights at 5:30-7:00pm

Pitching Instructor: Rachael Thompson (Pitched for St. Catherine University and a Jim Berbee protege)

Dates: SUNDAYS http://www.epfastpitch.com/




III. Strength Training & Conditioning Program


NOTE:  If you are participating in a winter sport and/or already participating in your softball high school team’s strength training program then this optional.


A. Strength Training

(You will be provided a training program for the programs listed below. In addition, you will be provided a workout log to track your progress and submit to your team’s coach) – 2 options for this requirement:

  • Option 1: Use a Gym Facility

* For example, Eden Prairie Community Center Cost is $30/mo. for temporary membership. Players can either workout as a group or they can train on their own.


  • Option 2: Self Training In-Home

* This program will focus on body weight exercises


B. Yoga    

(This is optional. We had a great experience the last few years and was highly requested that we offer it again. There is a 13 person max, so please email me to sign up and reserve your spot!)


When: MONDAY nights from 5:30pm-6:30pm

Where: YogaBella in Chanhassen        http://yogabellastudio.com/contact-yoga-bella/


Session One - 6 Week Program:

*Cost is $45 for the 6-week program ($7.50 per session/per player)


November 9th, 16th, 23th, 30th

December 7th, 14th


Session Two - 8 Week Program:

*Cost is $60 for the 8-week program ($7.50 per session/per player)


January 11th, 18th, 25th,

February 1st, 8th, 15th, 22nd, 29th



If you have any questions, please feel free to email us at


Thank you,

Eric Kraut & Scott Welter (AB Coach & AB Director)

Eden Prairie Fastpitch Association



November – March



















Pitching & Catching Clinics

(EPHS Gym)














14u AB Teams

(EPHS Dome)








Strength Training

(On your own)


Strength Training

(On you own)




16u AB Teams

(EPHS Dome)



 Strength Training

(On you own)