Texas Rangers Strength & Conditioning

Prone External Rotation

Mechanics

  • Lie face down on a table with our head and shoulder off the front end of the table holding a DB in each hand using a neutral grip (palms facing inward) with arms fully extended downward.
  • Retract the scapula and pull both arms up until the upper arms are at shoulder height and parallel to the floor. Bend the elbows to a 90 degree angle so that the forearms are pointing down and the palms are facing backwards. This is your starting position.
  • Set the abs and, keeping a 90-degree angle at the elbow, rotate both arm upward until the hands are at shoulder-height and the forearms are parallel to the floor.
  • Stop when the hands reach shoulder height, pause, slowly  return to the starting position and repeat.
  • Do not raise the hands higher than shoulder height to minimize the risk of impingement.
  • 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

Start

 

Retraction

Retraction

 

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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