Texas Rangers Strength & Conditioning

Extension with 30 Degree

Mechanics

  • Lie face down on a table with one arm off the side of the table and your head off the front end of the table holding a DB in one hand using a underhand grip (palms facing forward) with arms fully extended downward.
  • Set the abs and, keeping the arm straight, extend (pull) the arm bacwards and slightly out to the side. 

1) EXTENSION WITH 30 DEGREE ABDUCTION

2) LIFT ARM TO HIP WITH PALM DOWN

(KEEP SHOULDERS PINCHED)

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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