This section is to help you understand and prepare for the rigors of the spring training schedule. If you have any questions on how to prepare, please ask a staff member. The rangerstrength.com program is designed with the workload of spring training in mind.
In Mid-January the Surprise Complex opens for players wanting to report early. You will be able to complete the final weeks of your training with the strength and conditioning staff in addition to your baseball activity. This is a unique opportunity the Rangers provides to its players. It is especially useful for players from the colder northern states/regions, where it may be a challenge to begin throwing, hitting, and conditioning outdoors. Exact dates will be announced by the staff after the new year. Please monitor the “Ranger Strength” facebook group or the @rangerstrength twitter feed for updates on when the complex will be open. Meal money will be provided (Mon-Fri).
Beginning in Mid-February, you may be invited to participate in Early Camp Spring Training. This is a separate group than the early reporting players. You will be notified by the staff if this pertains to you. Because the early camp schedule is separate from the early reporting group, strength and conditioning work will be performed accord to the early camper’s schedule.
Spring Training is the toughest time of the year in terms of overall work. You will continue to work on building the physical qualities developed in the off-season while sharpening game skills. Spring Training will include testing in the 300-yard Shuttle, Vertical Jump, 10-yard Burst, and the 5-10-5 Agility Test, in addition to height, weight, and body composition (body fat). Movement screen and mobility testing is another tool used by the staff throughout the year.
Performance Testing – What to Expect
Spring Training performance testing will include all of the tests listed below. The Strength and Conditioning and Medical Staffs are dedicated to helping you improve and sustain your performance as a healthy baseball player. The data we collect while testing you helps the program evolve, by uncovering future program needs for the group and individual routines.
- 300 Yard Shuttle: The goal is to demonstrate your conditioning level. Run 50 yds down and back, 3 times (300 yds total). Take a 2 minute break and repeat the test. Your average time of the two runs must meet the passing requirement for your position. To demonstrate a high conditioning level, your second time should be similar to your first.
- Vertical Jump: This is a test of your lower body power. Vertical jump height has been associated with athleticism, strength, and speed in field sport athletes. We first use the Vertec apparatus to measure your reach, and will then have you perform 2 jump-and-reach trials to determine your maximum height.
- 10-Yard Burst: This test is a laser-timed measure of sprinting acceleration (speed) from a lateral baseball start position. The staff will have you perform the 2 attempts from the right and left. Other than measuring your speed, another goal of this test is to determine your ability to move right versus left.
- 5-10-5 “Pro-Agility” Test: Agility is an important measure of athleticism, requiring good coordination and footwork, in addition to lower body and core strength. This is a test of your ability to change direction efficiently. Straddling a line on the field, you will perform a baseball crossover step to the right, sprint 5-yards, touch a second line, and reverse direction. You will then sprint 10-yards (back through the start line) to a third line, touch, and reverse direction again. The drill ends with a sprint through the first (middle) line. You will perform 2 trials beginning in each direction.
- Height, Weight, Body Composition (Body Fat Percentage): These tests provide a baseline measurement of your physical make-up. In general, an individual with more muscle will be stronger. So, a 200 lb player with 12% body fat will typically be stronger than a 200 lb player with 18% body fat. Your height gives you a guideline to the amount of weight you can carry on your frame without impairing your ability to move efficiently. Body weight and body composition goals should be discussed with the staff during the season, as everyone’s body and athleticism are different.
- Movement Efficiency Testing: The staff is trained to employ movement efficiency testing to determine weaknesses in movement patterns and muscle imbalance asymmetries. Our core and corrective exercise programs are largely founded on integrating a variety of preventative exercises in each of your programs.
WHY WE PERFORM TESTING:
We perform testing because the staff wants to understand your physical make-up and how your physical make-up reflects your athleticism to play your position with career longevity. Ultimately, the Organization wants to know:
- Are you conditioned to recover quickly from a high volume of training during Spring Training and beyond?
- Have you put the work in during the off-season?
- What are your strengths and weaknesses as an athlete? Speed, Strength, Power, Balance, Endurance, etc?
Are there correctable physical qualities impairing your performance and playing health?