Texas Rangers Strength & Conditioning

Tubing

Tubing

Dynamic Protraction/Retraction

This exercise increases strength in the muscles that stabilize your scapula (shoulder blades) and help reduce the risk of shoulder injury.

Mechanics

  • Attach tubing to a secure anchor post that is approximately shoulder height.
  • Stand with your feet shoulder-width apart facing the anchor post. 
  • Grasp one end of the tubing with each hand and step forward with one foot into a split-stance position to that the tension is 
  • Step back until the tubing is of proper resistance with both arms fully extended. This is your starting position.
  • Set your abs and keeping both arms straight, step back with your left foot, rotate your left hip away from the anchor and retract the left scapula (pull the tubing back) with your left shoulder as you protract (move forward) the scapula on the right side, hold for 1-2 seconds, step forward and return to the starting position and repeat.
  • Perform all reps on one side before working the opposite side.
  • When you become proficient on each side, repeat the exercise alternating sides, i.e., step back on your left leg and retract on the left side as you protract on the right side, return to start and step back on your right leg and retract on the right side as you protract on the left side. 
  • Keep your abs tight and your chest up throughout the exercise.
  • Exhale as you retract (pull) and inhale as your protract (return to start).
 
Protract left/Retract right Retract left/Protract right

Protract left/Retract right
Retract left/Protract right

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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