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Arctic Blast Offseason Training & Conditioning Program





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: Ashley Walker - Winona State graduate and current Shakopee High Assistant Varsity Coach

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

‚ÄčAdditional instruction and group lessons to happen in December and January. In the process of developement.




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



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