Texas Rangers Strength & Conditioning

Hill Running & Resisted Sprints

This section explains resisted and assisted sprints for improving speed. Resisted sprinting requires adding weight to the body or running up hill. Resisted sprint programs are designed to increase the strength of the hip extensors and improve sprinting overall power in stride. The purpose of resistance is to recruit more muscle fibers,via a greater neural activation, and improve individual stride length. Assisted sprints are where you are towed or running down hill to run faster than you can normally. The goals of assisted sprints are to achieve higher velocities beyond your current capability, improve stride frequency, and to train the neuromuscular system to maintain higher rates of speed. Key points for individual drills are listed below.

Up Hill Sprints

  • It is the most popular and most cost-effective method of resisted sprint training
  • This drill enhances your overall propulsion power in stride
  • Hill sprints are used to improve starting ability and acceleration
  • Choose a slope of 3-8°
  • Perform sets of 20-30 yds

Down Hill Sprints

  • It is the most popular, efficient, and cost-effective method of assisted sprint training
  • This drill improves running stride frequency – Faster strides = More Speed
  • Choose a slope of only 1-5°
  • Running down a steep grade is not beneficial – Too much breaking occurs
  • Perform sets of 30-60 yds


Resisted Towing

  • Towing may include pulling a tire, sled, or sand bag
  • This drill improves muscle force output, stride length, and acceleration mechanics
  • Choose a towing load of 10-13% of your body weight
  • Maintain a full stride – Too much weight can alter sprint mechanics negatively
  • Perform sets of 20-40 yds


Stadiums (or Staircase Sprints)

  • Stadium sprints are an excellent substitute for up hill or resisted running
  • This exercise builds leg strength and endurance
  • Sprint Up – Using single or double steps
  • Walk Down – Safety First



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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