Texas Rangers Strength & Conditioning

Cone Agility Drills

These drills emphasize 45-90° changes of direction. Remain low and athletic throughout each of the drills.

4-Cone Box Drill

  • Start at Cone #1 and run through the full course under control.
  • Start at Cone #1 and sprint forward to Cone #2
  • Shuffle to the right from Cone #2 to Cone #3
  • Backpedal from Cone #3 to Cone #4
  • Shuffle to the left  from Cone #4 to Cone #1
  • Move at full speed and under control through the course at full speed.

3-Cone L-Drill

  • Beginning at Cone #1, sprint from Cone #1 to Cone #2 and back
  • Turn and sprint, tightly rounding Cone #2 and Cone #3
  • Sprint back around Cone #2 and finish through Cone #1

3-Cone T-Drill

  • Beginning at Cone A, sprint from Cone A to Cone B
  • Shuffle from Cone B to Cone C
  • Reverse direction, and shuffle from Cone C to Cone D
  • Reverse direction, and shuffle Cone D to Cone B
  • Backpedal sprint from Cone B to through Cone A
  • ALWAYS face the same direction as when you begin the drill

3-Cone V-Drill

  • Beginning at Cone A, sprint to Cone B and touch the cone
  • Reverse direction, and backpedal sprint to Cone A
  • Sprint to Cone C and touch the cone
  • Reverse direction, and backpedal sprint to Cone A
  • Repeat 3 times on both sides per set..


About Us

The game of baseball requires strength, speed, power, endurance, core strength, agility, balance and coordination (hand/eye and hand/foot). To improve these qualities it is necessary to “build from the ground up”, by developing explosive legs, a strong and stable core (abdomen, low back, and hip girdle), strong back, stable scapula, mobile thoracic spine and strong mobile shoulders and arms. Your body is a 3-link chain; 1) hips and legs, 2) core and 3) shoulders, arms and hands. Forces needed to swing fast and throw hard are initiated in the hips and legs, and then transferred through the core to the shoulders, arms and hands where they are applied to the bat and ball...

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Spring Training and Testing

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...

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