2020 season officially canceled

The Minnesota State High School League has officially canceled all spring sports and activities based on the Governor's decision to keep schools closed through the end of the school year. By declaring that the season has ended, it is unclear whether coaches are able to continue to be in contact with players, providing training information or meet virtually with players. We are awaiting additional information.

This is an unprecendented and sad ending to our season, which essentially lasted one week. We feel especially bad for our seniors: Julia Goetz, Emily Grein, and Lara Welter. We all wish them well and look forward to seeing them at future Miller Park games.

We wish all players well as they complete their school years via distance learning. We hope you will continue to do your best and be ready for softball whenever it is allowed to be played. For younger players, we encourage you to keep working hard and know that your opportunities are still ahead of you. We look forward to seeing you at tryouts next spring.

Softball Hitting Drills

We have put together some hitting drills that player can use to train at home.  We have also added some PRO TIPS to try and make them accessible for everyone from home.  

Equipment Options:

1. We tried to use items from around the house that could be used to complete these drills.  Rugs, Plungers, Socks, and Frisbees.
2. If you want to borrow equipment from the school please contact Coach Rubischko.  The school will let you borrow it, but you have to check it out and return it at the seasons end.
3. If you are interested, we have found some fairly good deals on basic equipment you can have at home.  These are not mandatory and you are free to purchase them some place else if you would like.
   1. Hitting Net  - Ebay Link $38  
   2. Batting Tee – Ebay Link $30  

Workout Schedule:

• This is a suggested hitting work schedule.  Please understand that you can workout any day of the week that you would like.  For example, 4/13-4/18 it is scheduled for you to hit Monday/Wednesday/Friday.  If you have a heavy school load on a certain day hit the next day.  Just make sure you get your 3 workouts a week in.
• Partner drills can be done with family members.  Please be careful during these times.  We are not encouraging you to go over to a friend’s house. Social distancing is still important during this time.

DRY DRILLS

– Dry drills mean you do not need to use a ball.

Stride Drill

Pro Tip 

                       – Use cracks in garage floors, seems in driveways, use chalk or a rock to draw a line on a sidewalk.

            SB Coach

                        https://www.youtube.com/embed/MYkfWfrUEio?start=27&end=101

Launch Position Walks

            Pro Tip 

– These drills can be done anywhere.

            SB Coach

https://www.youtube.com/embed/ouMN8MvgIqc?start=365&end=515

Wall Drill

            Pro Tip 

– Use a Bath or Beach towel.  Roll the towel up from top to bottom.  Then use duct or packing tape to keep the towel together for the swing.

            SB Coach

                        https://www.youtube.com/embed/nmmEgXfzsp8?start=238&end=538

Frisbee Drill

            Pro Tip

• You can use a frisbee or a paper plate if you do not have one.  Frisbees can be thrown into a garage wall, to a family member, or out into open space.

            SB Coach

                        https://www.youtube.com/watch?v=Zqck8zAzYQQ

DRY OR BALL DRILLS      

- These drills can be done with or without a ball.

-    Some of you may not have a tee at home which is fine.  You are able to 

borrow some from the school by contacting Coach Rubischko.  

• Other solutions may be using a plunger.  Cover it with a Ziplock bag.  Next take a rug and roll it up so the floor side is on the outside.  Run a couple pieces of tape around it and that will serve as the base for your tee.  Put the handle of the plunger in the center of the rug… you have a homemade tee.
• Drill can be done with or w/out a ball.  If you do not have a net to hit into you can hit SOCKS. Fold them into a ball and hit them off of the tee.  Using socks now makes it easy to hit in a garage or basement.

Top Hand Hitting Drill

Pro Tip

• We would prefer if you use a lighter bat for this drill.  If you have a miniature stadium bat, a youth bat, small broom stick and at a last resort you could choke up on your bat.  

SB Coach

https://youtu.be/wWifRMGH2-o?t=119

Bottom Hand Hitting Drill (Holding Elbow)

            Pro Tip

• We would prefer if you use a lighter bat for this drill.  If you have a miniature stadium bat, a youth bat, small broom stick and at a last resort you could choke up on your bat.  
• Technique is very important here.  Do fewer reps, but do them correctly.

            SB Coach

                        https://www.youtube.com/embed/nmmEgXfzsp8?start=65&end=136

Walk Through

            Pro Tip

• Make sure ball is being hit out in front of you after you have taken your steps.
• If you have access to lines in your garage/driveway/sidewalk you can track your steps to make sure you are walking straight at the pitcher.

            SB Coach

                        https://youtu.be/qu8NN3AkC40?t=3

SOLO HITTING DRILLS – WITH BALL

– These drills can be done by yourself but you need a “ball” for your drills.

• Some of you may not have a tee at home which is fine.  You are able to borrow some from the school by contacting Coach Rubischko.  
• Other solutions may be using a plunger.  Cover it with a Ziplock bag.  Next take a rug and roll it up so the floor side is on the outside.  Run a couple pieces of tape around it and that will serve as the base for your tee.  Put the handle of the plunger in the center of the rug… you have a homemade tee.
• If you do not have a net to hit into you can use SOCKS.  Fold them into a ball and use them in the following drills.  Using socks now makes it easy to use the garage or basement as a training area.

Skip a Rock

            Pro Tip 

• You can actually go for a walk to a lake or river and try skipping rocks in it.
• You could use small pebble size rocks and skip them down your street. Don’t hit cars or people and don’t get hit by cars or people.
• Socks will work here too.

            SB Coach

                        https://www.youtube.com/embed/nmmEgXfzsp8?start=28&end=62

https://www.youtube.com/embed/3GzGAeHNnGU?start=106&end=136

Inside Tee Work – High and Low

            Pro Tip

• Make sure the tee is out in front of you on the inside corner of the plate.
• Stay inside the ball or sock trying to hit it towards the short stop.

            SB Coach

                        https://youtu.be/5RpnOyRLG1Q?t=4

Outside Tee Work – High and Low

            Pro Tip

• Make sure the tee is even with your front hip on the outside corner of the plate.
• Stay inside the ball or sock trying to hit it towards the second baseman.

SB Coach

                        https://www.youtube.com/embed/6EBonLLRCY8?start=1&end=92

https://www.youtube.com/embed/2Gu7D_pvK98?start=1&end=69 (How to)

Big Ball – Tee Drill

            Pro Tip

• May want to use a plunger as in the video for you tee.
• This drill may be done as a side toss also.

            SB Coach

                        https://www.youtube.com/embed/LFPGBxzrS3I?start=50&end=151

Babe Ruth Drill

            Pro Tip

• Don’t trip on your feet.

            SB Coach

                        https://youtu.be/W0As5osrz4A

Flamingo/Pitcher Hitting Drill

            Pro Tip

• Similar to the Babe Ruth Drill, but feel the weight on your back leg, then feel as you transfer to the front side.

            SB Coach

                        https://www.youtube.com/embed/baTUkCQXxm8?start=162&end=309

PARTNER HITTING DRILLS – WITH BALL

– These drills need done with a partner and you need a “ball” for your drills.

• Some of you may not have a tee at home which is fine.  You are able to borrow some from the school by contacting Coach Rubischko.  
• Other solutions may be using a plunger.  Cover it with a Ziplock bag.  Next take a rug and roll it up so the floor side is on the outside.  Run a couple pieces of tape around it and that will serve as the base for your tee.  Put the handle of the plunger in the center of the rug… you have a homemade tee.
• If you do not have a net to hit into you can use SOCKS.  Fold them into a ball and use them in the following drills.  Using socks now makes it easy to use the garage or basement as a training area.

Font Toss

            Pro Tip

• Make sure the person tossing has some type of net or screen, unless you are hitting socks.

            SB Coach

                        https://www.youtube.com/embed/0e5MkQWD7X8?start=1&end=48

Sacrifice Bunting

            Pro Tip

• Make sure the person tossing is trying to throw flat line pitches.  Throwing rainbows in there will not make you a better bunter.

            SB Coach

                        https://youtu.be/qarxkyVGY64

Bunting for a Hit

            Pro Tip

• Make sure the person tossing is trying to throw flat line pitches.  Throwing rainbows in there will not make you a better bunter.

            SB Coach

                        https://youtu.be/qQLJHjlw8BU

Side Toss

            Pro Tip

• Getting a person to be a good feeder is important.

            SB Coach

                        https://www.youtube.com/embed/leDfLWdAZQk?start=159&end=197

Inside/Outside Soft(Side)-Toss

            Pro Tip

• Getting a person to be a good feeder is important.
• Check to see that ball is being hit to field you are working on.

            SB Coach

                        https://www.youtube.com/embed/T7mOq8hBtiY?start=136&end=264

VIDEO SWINGS

If some of you are interested in videoing your swings and wanting feed back let us know.  We can set you up with a Dropbox folder for you to upload your videos too.  Then you can email/text us to let us know.  We will try to get back to you within a day or so.

Spring 2020: Stay safe, stay healthy, stay ready

While we all await decisions about whether spring activities can restart, we thought we would forward some information that will help you stay in good shape or improve where you were. While we still need to maintain safe distances, you can use these workouts to help you be ready for softball - whenever is returns - AND IT WILL RETURN. So stay safe, stay healthy and stay ready! If you have questions, please contact any of the coaches.

Short Sprint Day

Warm Up

1. Knee Hugs
2. Quad Stretch
3. Scoops
4. Lunges
5. Frankenstein
6. Push Ups
7. Small Skips
8. Skips for Height
9. Skips for Distance
10. Crawl/Cartwheel
11. 10 Low Pogo
12. 5 High Pogo
13. 4 Short Acceleration Sprints - 5, 10, 15, 20 yards

Workout A

1. 8x20 yard sprints with 2-3 minutes rest between reps

Workout B

1. 2x20 yard, 2x30 yard, and 2x40 yard with 1-4 minutes rest between reps

Workout C

1. 10, 20, 30, 40, 30, 20, 10 yard sprints with 1-4 minutes rest between reps

Cool Down Options

1. Walk for 10 minutes & Stretch for 5 minutes

2. Yoga

Long Sprint Day

Warm Up

1. Same as the Short Sprint Day plus 2 buildup sprints of 40 yards at the end

Workout A

1. 4x60 yard sprints with 3-4 minutes rest between reps

Workout B

1. 2x20 second sprints & 2x15 second sprints with 5 minutes rest between reps and 10 minutes rest between sets
2. Walk for the 10 minutes between the 20 and 15 second sprints

Workout C

1. 3 sets (1x40, 1x50, 1x60) yard sprints with 2 minutes rest between reps and 5 minutes between sets
2. Walk for the 5 minutes between sets

Cool Down Options

1. Walk for 10 minutes & Stretch for 5 minutes

2. Yoga

Body Weight Circuit

Jumps

1. Squat Jump
2. Broad Jump
3. Tuck Jump
4. Scissor Jump
5. Combination of any of the above

Upper Body

6. Push Ups
   1. Diamond
   2. Staggered 
   3. Elevated
   4. Spiderman
   5. Rotation
   6. Plyo/Clap
7. Dips off Chair
   1. Straight Leg
   2. Single Leg
   3. Bent Knee

Knee Dominant

8. Squats
   1. Rotation
   2. Single Leg
   3. Iso Hold
   4. Split 
   5. RFE Split 
   6. Pistol Squat (Assisted)
9. Lunges
   1. Forward
   2. Side
   3. Back
   4. Walking
   5. Diagonal
   6. Crossover
   7. Iso Hold
10. Step Ups
    1. Forward
    2. Side
    3. Reverse Step Down

Hip Dominant

11. RDL
    1. Double Leg
    2. Single Leg
12. Glute Bridge
    1. Feet Elevated
    2. Shoulder Elevated
    3. SL on Ground
    4. SL Elevated

Core

13. Planks
    1. Side Rotation
    2. Reverse/On Back
    3. Shoulder Tap
    4. Leg Raise
    5. Corkscrew
14. Mountain Climbers
    1. Straight
    2. Crossover
    3. Diagonal to One Knee
    4. Outside Knees
15. Bicycle
16. Russian Twist
17. Crunch
18. Hollow Body Hold
19. Suitcase or Farmer Carry with heavy backpack or duffle bag

• Warm Up first
• Pick one exercise from each category (i.e. Jump, Upper Body, Knee, Hip, Core)
• Do it for 10-30 seconds and then move on to the next exercise
• Once you finish a full round take 30-60 seconds to rest and repeat
• Workouts can last 20-30 minutes
• Can also make this a game and see how many rounds you can complete in a certain amount of time
• Change it up, pick different exercises, be creative
• Strap on a heavy backpack or hold a heavy duffle bag for additional weight for exercises when appropriate
• Do this 2-4 times per week

PAC meeting canceled

The Parent-Athelete-Coach (PAC) meeting scheduled for Sunday, March 22 is canceled. We will inform you if the meeting is rescheduled.

Softball on hold until at least March 27

Due to a ruling by the MSHSL, all spring activities are canceled until March 27. No training, practices, scrimmages or games are allowed. You can read the directive at MSHSL.org. The previous directive continues to prohibit scrimmages through April 6. Unfortunately, this means that no practices are allowed and players are not allowed to use any school facilities during this break. Stay safe and stay healthy. We will contact you when circumstances change. (3/17/20)

Florida trip canceled due to virus concerns

The Eden Prairie High School softball Florida spring break trip has been canceled by the district administration. The decision comes as concerns continue about traveling in the midst of the coronavirus pandemic.

Minnesota State High School League

Spring Activity Participation Limitations
March 17, 2020 12:15 p.m.

Tryout and practice schedules set for March

Softball tryouts begin Monday, March 9. All players should meet in the Activities classroom (232) at 3:30 p.m. Tryouts the  first week go from 4:30 - 6 p.m. in the Dome. Players should report to the Activity Center at 4 p.m. Tuesday through Friday for warmups.

Week 2 (March 16-20) practices will be from 5 - 7 p.m. in the Dome. Week 3 (March 23-26) practices are scheduled from 7:30 - 10 p.m. Coaches will update these schedules, as necessary.

Players should wear a white t-shirt with their last name and grade on the front and back for the first week.

Scrimmages are scheduled in the Dome on Saturdays, March 14 at 7 p.m. and March 21 at 8 p.m. Players will be notified which of them will be invited to those scrimmages. All players likely will be asked to participate in at least one.

The Player-Athlete-Coach (PAC) meeting is Sunday evening, March 22 at the high school. Time and exact location will be announced soon. All players and at least one parent should attend.

A reminder that all players need to be fully registered with a physical before being able to participate.

Important information for 7th and 8th graders interested in trying out for the 2020 softball season

As you may know, 7th and 8th graders are eligible to try out for the Eden Prairie High School softball program. Registration information will be available online at the high school website (edenpr.org) sometime in February 2020. If you are interested, you must:

 - have a physical on file with the high school activities office (use this link: 

• https://legacy.mshsl.org/mshsl/publications/code/forms/PhysicalExam.pdf 

 - complete registration information and pay a registration fee

 - come to tryouts beginning Monday, March 9, 2020

More information will be available on this website and at the activities office when captain's practices are scheduled.

Contact information for team coaches, including head coach Dan Rubischko, are available on this site by clicking on the team links at left. Please contact Coach Rubischko if you have questions.

State Tournament

Eagles finish season 20-8 after going 1-2 at State Tournament

The Eagles defeated Edina for the third time this season as part of their 1-2 State Tournament performance. The Eagles finished 6th out of 64 Minnesota 6A schools with a 20-8 season record. It was the Eagles' first State Tournament trip in 12 years.

The Eagles had a chance to win the Consolation Championship playing against new Lake Conference foe St. Michael-Albertville on Friday. The Eagles scored first in the 2nd inning but gave up a run in the 2nd and two runs in the 3rd to give STMA a lead they would not relinquish in the 4-2 loss. Thursday the Eagles lost 5-1 to East Ridge and won 5-3 over Edina.