Texas Rangers Strength & Conditioning


The core is a key body segment for improving baseball performance and staying injury free. The core consists of the hip abdomen and back. The core is more than just the “abs”.  It is the relay center of the body that transfers force from the lower body (hips and legs) to the upper body (shoulders and arms) so that it can be applied to the bat and ball. The most important movements of the core in baseball are those that produce rotation. The majority of the core exercises in the Rangers’ program are performed in standing and moving positions because those positions functionally transfer to positions where the game is played. Some component of core training will be emphasized in every training session.

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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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