Texas Rangers Strength & Conditioning

Pronation

Training/Workouts
- Cuff Program
  - Forearm/Elbow Program
    - Pronation

Pronation

Pronation

Mechanics

Lean over a table and place the back of your forearm on the table with the palm facing up and your hand extended over the edge of the table. Hold a mallet in one hand. This is your starting position.
Keeping your forearm on the table rotate the forearm inward (pronation) until the palm of the hand is facing down, pause, retrun to start and repeat.
Perform the prescribed number of reps and repeat using the opposite arm.


Start	Finish

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...

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...