Texas Rangers Strength & Conditioning

Scap & Posture Programs

Good posture is the foundation for rotator cuff strength. For this reason, the Rangers Medical Staff puts an emphasis on the “Scap Routine”. The Scap Routine trains good posture by squeezing the shoulder blades (or scapulas) together, towards the spine. Pinching the shoulder blades down and back opens up the chest and relaxes the shoulders. In throwing, and all overhead movements, the shoulder blades act as a shelf, on which the shoulder joint sits and the rotator cuff muscles act. The programs in this section emphasize scapular stability and control.

TRX Scap Program

  • There are 4 position (from Left to Right): Y, T, W, and Extension
  • To begin, note the TRX position on the arms in each position
  • Adjust your body angle to the TRX to be able to maintain each position for time
  • Hold each position: 2-3 sets of 15-25 sec
  • Continue to squeeze your shoulder blades together throughout the entire set
  • Keep the hips forward and spine straight, without arching back

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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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