Texas Rangers Strength & Conditioning

Dynamic Mobility

Why Do We Emphasize Dynamic Stretching?

  • Dynamic stretches are functional based exercises which can be made baseball-specific.
  • Dynamic stretches increase overall body temperature.
  • Dynamic stretches elongate the muscles while maintaining active tension to stimulates the nervous system.
  • Dynamic stretches help decrease the likelihood of injury.
  • Dynamic stretches loosen the joints and improve flexibility
  • Dynamic stretches do not include bouncing or jerky movements
  • The alternative, STATIC STRETCHING, does not necessarily lead to a decrease in injury and MAY DECREASE PERFORMANCE!

Dynamic Warm-Up Routine

  • Perform each exercises for 5-10 reps in each direction and/or on both sides

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Exercise Directory

  1. Torso Rotation/ Trunk Mobility
    • Small Rotation (No Pivot)
    • Full Rotation (Pivot)
    • Low Rotation
    • Big Circles (Clockwise & Counterclockwise)
    • Trunk Extension
  2. Hip Mobility
    • Leg Swings (Forward & Back; Side-to-Side)
    • Squat Menu (Body Weight Squat, Prisoner Squat, or Overhead Squat with Dowel
    • 4-Way/Multi-Directional Lunge
    • Hip Combo (Alternate for Reps: Spiderman Lunge to a Sprinters Stance)
  3. Shoulder/Upper Body Mobility
    • Arm Circles (Forward & Back)
    • Arm Swings (Up & Down; Across the Chest)
    • Scare Crow/External Rotation (90°-90° E.R.; Elbows by the Sides E.R.)

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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