Texas Rangers Strength & Conditioning

Flexion

Training/Workouts
- Cuff Program
  - Dumbbell Shoulder Program
    - Flexion

Flexion

Forward Flexion

Mechanics

Stand with feet shoulder-width apart holding a DB in each hand using a neutral grip (palms facing inward) with arms fully extended.
Set the abs and, keeping the arms straight and thumbs pointing up, raise the DBs to shoulder height. Pause, return to the starting position and repeat.
Keep the abs tight and trunk erect throughout the movement and do not shrug the shoulders are rock the body to initiate movement.
If you have to use momentum to initiate movement, the weight is too heavy. Choose a lighter set of DBs.


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...