Texas Rangers Strength & Conditioning

Side lying External Rotation


  • Lie with one side of the body on a table with the downside arm extended up and away from the body.
  • Hold a DB in the top side hand with the palm facing the body and the upper arm in line with the trunk.
  • Bend the top side elbow to 90 degrees and place a towel roll in the arm pit. 
  • Set the abs and keeping the elbow at a right angle, rotate the top arm and hand away from the body.
  • Stop when the forearm is straight up, pause, slowly return to the starting position and repeat.
  • Perform the prescribed number of reps and repeat on the opposite side.
  • Keep the abs tight, trunk straight and upper arm in contact with the side of the body throughout the movement.






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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