Texas Rangers Strength & Conditioning

5-10-5 Drill & Nebraska Drill

5-10-5 Drill & Nebraska Drill

Because these drills require 180° changes of direction, they will challenge your ability to move side to side, and control your body while decelerating and re-accelerating under control. Stay low throughout all changes of direction.

5-10-5 Agility Drill

  • Start by standing in a ready position just behind the middle cone (Cone A).
  • Perform a crossover step with your left foot and sprint to Cone B.
  • When you get to Cone B, touch it, perform a crossover step with your right foot and accelerate, to Cone C.
  • When you get to Cone C, touch it, perform a crossover step with your left leg and sprint through Cone A.
  • NEVER turn your back away from the cones when cutting.
  • The following drills are options for the 5-10-5 drill. Execute one or a mix of the following movements, using the 5-10-5 pattern:
    1. Shuffle to the right from Cone A to Cone B; shuffle to the left to Cone C; shuffle right through Cone A. Do not cross your feet as you shuffle.
    2. Sprint forward from Cone A to Cone B; Backpedal to Cone C; and sprint forward through Cone A.
    4. Backpedal from Cone A to Cone B; sprint forward to Cone C; and backpedal through Cone A.
    7. Perform crossover steps with your left foot from Cone A to Cone B; perform crossover steps with your right foot to Cone C; perform crossover steps with your left foot through Cone A.

5-10-5 Multi-Direction Drills

  • These drills are options for a multi-directional emphasis in the 5-10-5 drill
  • Execute one or a mix of the following movements, using the 5-10-5 pattern:
    • Side shuffle (Do not cross feet)
    • Forward sprint 5 yds, Backward sprint 10 yds, and Forward sprint 5 yds
    • Backward sprint 5 yds, Forward sprint 10 yds, and Backward sprint 5 yds
    • Side to Side with a Crossover step (i.e. finish with the normal 5-10-5 drill above)
      .

Nebraska Agility Drill

  • Begin on a course with 2 lines, 5 yds apart.
  • The circles below represent cones
  • Sprint 5 yds to the 1st cone and round it
  • Without stopping sprint 5 yds back to the 2nd cone and round it
  • Then sprint 5 yds to the opposite line and touch it with your hand
  • Finish by back pedaling 5 yds through the line to finish.
  • .
    .

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...

Read More

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...

Read More