Texas Rangers Strength & Conditioning

Base Running Program

This program is a game specific way to condition for the season ahead. You can work on your skills of base running using the routines below. The physical goal of this is to incorporate running on an arc. Rarely in baseball are you running in a straight line for long. Conditioning on an arc will better prepare you physically and will lessen your chances of suffering a base running injury (i.e. hamstring strain). There are also a few ways to incorporate arc running if you do not have a baseball field available during the winter. Please ask the staff for assistance if needed.

Base Running Conditioning Program

  1. 1 rep – Single to Right
  2. 1 rep – Single to Left
  3. 2 reps – Sprint 1st to 3rd 
  4. 2 reps – Double
  5. 2 reps – Score from 2nd
  6. 2 reps – Triple

***10 Total Sprints – Use walking rest intervals***

Other Base Running Options (Choose One)

  • 10 reps – Sprint 1st to 3rd 
  • 10 reps – Score from 2nd
  • 8 reps – “Around The Horn”- Sprinting the arc on the grass just past the infield
  • 6 reps – Triples
  • 4 reps – Inside the Park Home Run
  • Any of the above programs in the reverse direction

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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