Texas Rangers Strength & Conditioning

MD Ball Wall Throw Series

MD Ball Wall Throw Series

MD Wall Throw Series is designed to help increase strength and stability in the muscles that help accelerate and decelerate the shoulder upper spine. They can also be used to increase range of motion in the muscles of the shoulder, rotator cuff and upper spine. These are not explosive movements. Perform them in a slow to controlled manner. 

Overhead Throw 

  • Stand in a comfortable position with feet about shoulder-width, knees slightly bent.
  • Hold a MD ball overhead with both arms extended.
  • Set the abs and hold your upper body erect with trunk stabilized.
  • Extend  the legs and the back and throw the ball forward against the wall.
  • Catch the rebound and allow the weight of the ball to stretch you back to the starting position and repeat.
 
Overhead Throw

Overhead Throw

 

Soccer Throw

      • Stand in a comfortable position with feet about shoulder-width, knees slightly bent.
      • Hold a MD ball behind the head with both elbows bent.
      • Set the abs and hold your upper body erect with trunk stabilized.
      • Bend the knees slightly and arch the back while bending arms further behind the head.
      • Bring ball forward by using legs, hips, back, shoulders and triceps and throw to a partner or a wall.
    •  
      Soccer Throw

      Soccer Throw

      Chest Pass

  • Stand with feet a little wider than shoulder width, and knees are slightly bent.
  • Hold a MD ball at the chest level with bent elbows.
  • Set the abs and hold upper body erect and stabilize the trunk.
  • Bend slightly at knees and then extend the legs and arms while passing the ball to a partner or wall.
  • Catch the rebound or return throw and repeat. 
  •  
    Chest Pass

    Chest Pass

     

  •  

    Standing Side-to-Side (Cross in front)

  • Stand with feet a little wider than shoulder width and  knees are slightly bent.
  • Hold a MD ball at the waist level with both arms out straight.
  • Set the abs and hold upper body erect and stabilize the trunk.
  • Flex the hips and knees, rotate the trunk to one side and then uncoil and pass the ball to a spot on the wall just above waist-height.
  • The ball should bounce off the wall so it can be caught on the opposite side at hip-level.
  • Catch the rebound and throw the ball back to the other side.
  • Continue this pattern of twist, throw and catch for the prescribed number of reps. 

 

 
Standing Side-to-Side

Standing Side-to-Side

  

Down the side (Standing facing the wall)

  • Stand with with one side facing a wall, feet are a little wider than shoulder-width, and  knees are slightly bent.
  • Hold a MD ball at the waist level with both arms out straight.
  • Set the abs and hold upper body erect and stabilize the trunk.
  • Rotate the  trunk to one side, uncoil and pass the ball to a spot on the wall even with the same side hip.
  • The ball will bounce off the wall and force you to twist to the same side the ball is caught.
  • Make all passes from one side and then repeat on the opposite side.�
     
    Standing Down the Wall

    Standing Down the Wall

 Around the Back (Standing back to the wall)

  • Stand with your back to the wall about arms distance away.
  • Feet are a little wider than shoulder-width, and  knees are slightly bent.
  • Hold a MD ball at the waist level with both arms out straight.
  • Set the abs, turn in one direction and toss the ball to the wall so that it will bounce off the wall in the opposite direction.
  • Quickly rotate in the opposite direction, catch the ball, rotate in the opposite direction and repeat. 
  • Make all throws from one side before throwing from the opposite side. 
 
Around the Back

Around the Back

 

 

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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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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