Texas Rangers Strength & Conditioning

Self Massage & SMFR

Using The Foam Roller

  • Try to do each major muscle group for at least 1 minute
  • Focus on soft tissue
  • If you run into a knot, take time to roll through it slowly or just put pressure on it
  • For the lower body do one leg at a time
  • To feel some of the exercises more you can add more weight by crossing one leg over the other
  • Try to keep the muscle relaxed when you are rolling on it
  • It’s best to foam roll after you have got your blood flowing from warming up, or after a workout
  • Use the exercises below to alleviate tightness and adhesions from in and around our muscles

Total Body Routine




‎”Nothing will work unless you do.” -John Wooden.

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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