Texas Rangers Strength & Conditioning

Quick Starts & Acceleration Drills

The drills are listed in the order they appear in the position players speed conditioning program:

Push-Up Start

  • Start in a face down lying position
  • Start on a command or on your own
  • Push up and drive forward into a full sprint
  • This drill improves forward drive and introduces the forward lean body position
  • Perform sets of 10-30 yds

Lean-Fall-Run (LFR) or Partner LFR

  • A partner is needed for this drill. With no partner follow the directions at the bottom
  • Execute a lean and fall and have the partner catch (holding you at a forward angle)
  • The partner will hold you from the front using both hands on both of your shoulders
  • Hold the position for a two count, and the partner will step aside and release
  • Upon release, you will drive the up-foot down and accelerate forward into a sprint
  • This drill enhances first step quickness, body position, and leg-drive
  • Perform sets of 10-30 yds
  • With no partner, complete the LFR progression as in the picture below


Bound Into A Sprint

  • Bounding is leaping from one foot onto the other moving forward
  • Upon landing, drive upward and forward with the opposite arm and leg
  • Fall forward and swing the trail leg through to progress into the sprint
  • This drill improves power in stride and postural control with added momentum
  • Perform FOUR alternating leg bounds and progress into a 10-30 yds sprint
  • Alternate the take off-leg you begin with from rep to rep


Squat Jump & Sprint/ Double Jump & Sprint

  • This drill is the combination of a squat jump and the LFR progression.
  • Perform a quick and explosive squat jump (from both feet) extending the arms overhead
  • For the Double Jump version, repeat the squat jump in sequence
  • Upon landing on one leg, drive upward and forward with the opposite arm and leg
  • Fall forward and swing the trail leg through to progress into the sprint
  • This drill enhances the reactive nature of our muscles to produce power
  • Perform ONE or TWO jumps (according to the program) into a 10-30 yds sprint
  • Alternate the landing leg leading into the sprint from rep to rep


Baseball Start

  • Start in a base running position as if leading off of first base
  • Execute a cross over step with the left foot
  • Exchange the arms, pulling the right elbow back and driving the left arm forward
  • Rotate the torso in line with the hypothetical second base
  • Make sure to get the left foot down to create a favorable forward angle to drive off
  • Stay low throughout the entire crossover and initial acceleration phase of the sprint
  • This drill is progresses the skill of initiating forward lean from a lateral stance
  • Perform sets of 10-30 yds
  • The photo on the right shows one of the best at this, Rickey Henderson

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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