Texas Rangers Strength & Conditioning

Wrist Extension

 The forearm/elbow program consists of 4 exercises: 1) wrist extension; 2) pronation; 3) radial deviation; and 4) ulnar deviation.

Wrist Extension

Mechanics

  • Stand and place one forearm on a table top so that the wrist and hand extend over the edge of the table.
  • Grasp a DB in your hand using an overhand grips (palm facing down).
  • Flex the wrist so that the hand and DB are handing down off the edge of the table. This is your starting position.
  • Set the abs and extend the wrist until the DB and hand are point up. Pause, slowly return to the starting position and repeat.
  • Perform the prescribed number of reps on one hand and switch to the other hand. 
 
Start

Start

 

Finish

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...

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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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