Texas Rangers Strength & Conditioning

Tubing Shoulder Program

There are 3 exercises in the tubing shoulder program: 1) extension (reverse fly); 2) external rotation; and 3) external rotation 90/90



  • Attach tubing with two handles or loops to a secure anchor about shoulder-width apart.
  • Stand facing the anchor point with feet shoulder width apart and both arms extended straight out at chest level.
  • Grasp one handle in each hand with down and step back away from the wall until there is a correct amount of tension in the tubing. This is your starting position.
  • Set the, retract the scapula (pinch the shoulder blades together) and, keeping the arms straight,  pull the ends of the band down and back until the arms are straight out from the hips.
  • Rotate your arms outward at the shoulder as you pull the hands back so that you finish with the thumbs up and palms facing each other. Pause, slowly return to the starting position and repeat.
  • Keep your abs tight and trunk upright throughout the movement.
  • Do not jerk on the tubing, pull back in a controlled manner.








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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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