Texas Rangers Strength & Conditioning

Wheel Drill & Repeat Crossover

The wheel and repeat crossover drills simulate the crossover step used when fielding a ground ball and running the bases. The crossover step is important for efficient acceleration in moving to the side and backwards. When you execute the crossover, you must be low and stay in an athletic position. Standing up on the first step before accelerating is a common mistake that players make when breaking from a base and moving to a batter ball. Another mistake is taking a false or drop step. By taking a drop step you are essentially moving backwards to move forwards!

1. Repeat Crossover Drill

  • From an athletic fielding position (image on left), perform a crossover step to the left (image on right) with your right foot.
  • Reset in your fielding position and repeat the drill by crossing over to the right with your left foot.
  • Perform 3 sets of 5 crossovers in both directions.

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Wheel Drill – First Step Only

2.  Drill – First Step Only

  • Set the cones up at a distance of 3-5 yards away from the center point
  • Start in the middle of the wheel where all lines meet, facing the  circle1in a balanced athletic stance
  • Step out low and fast toward circle 1 with the right foot; pause for 1-2 seconds and return to the starting position; then repeat the step with the left foot and step back. This is one rep. Perform one rep at each spoke (circle). One rep at each spoke is a set.
  • Perform three sets with a 1-minute rest between sets.
  • Keep your steps short and under control, not long lunge steps, and stay low when returning to the start position

3. Wheel Drill – Full 

  • Set the cones up at a distance of 3-5 yards away from the center point
  • Start in the middle of the wheel where all lines meet, facing the  circle1in a balanced athletic stance
  • Drive out low and fast toward cone 1 for 3-5 steps, break down into a fielding position, pause for 1-2 seconds and walk back to the starting position
  • Repeat the drill driving out low and fast to each of the 8 numbers in the wheel.
  • When you have sprinted to each of the 8 numbers, you have completed one set.
  • Perform 3 sets with a 1 minute rest between sets.

4. Wheel Drill – Position Specific

  • This is an option for the “Full Wheel Drill” to be used during the Transfer and Sharpening Phase.
  • Catchers – Start in a catching stance. Simulate throwing off the mask and fielding a pop fly on spokes 4, 5, and 6. Step and drop to spokes 1,2,3,7, and 8 to simulate blocking a ball in the dirt. Perform 3 sets of each simulated situations.
  • Middle Infield – Step into a fielding position in spokes 3,7,1,2, and 8 in order. Perform 5 sets.
  • First Base – Step to spokes 1, 3, 7, and 6 in order to simulate reaching for a throw from another player. Step twice to each step. This is one set. Perform 3 sets.
  • Third Base – Step into a fielding position in spokes 1, 7, 3, and 4 in order to simulate fielding a ground ball. . Step twice to each step. This is one set. Perform 3 sets. Repeat each twice per set
  • Outfield – Step into a fielding position in spokes 4, 5, 6, and 1 in order to simulate catching a fly ball. . Step twice to each step. This is one set. Perform 3 sets. 

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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