Texas Rangers Strength & Conditioning

Lower Body Exercises

Hip and leg strength/power are essential for successful, injury-free performance. You hips and legs are your “money makers”. The muscles on the front (anterior) side of your lower body are called your “anterior chain muscles”. Those on the back (posterior) side are called your “posterior chain muscles”. Your glutes, hamstrings and calf muscles are your primary posterior chain muscles. Your quads, hip flexors and anterior shins are your primary anterior chain muscles. Examples of exercises that train the posterior chain include hip lifts, straight-leg dead lifts, RDLs, leg curls (SB curls, Nordic curls and slide board curls. Those that train the anterior chain include lunges, 1-leg squats, dead lifts, and leg extensions. Back squats tend to work the glutes and place more stress on the back, while front squats tend to work the quads and place less stress on the back.  Make sure that you devote equal time to training the anterior and posterior chain muscles. 

 

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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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