Mobility Screen
Allie has a neutral posture with a slight “s” curvature. She is on the tighter side of the neutral mover category. She was able to arch and round her back during the pelvic tilt test, but there was some vibration as she tilted her pelvis forward. The vibration indicates there is an imbalance between her lower back muscles and her abdominal muscles. This should be a focal point of her functional strength plan moving forward. During the pelvic disassociation she was able to move her pelvis to both sides once assistance was given while maintaining her torso in a fixed position. This shows some rotary instability and we will be address this during her functional strength plan.
Allie was limited in both squats as her left foot externally rotated to help her achieve the desired depth. In the ankle screen her right ankle passed the test, but her left ankle was 2” short of the desired range of motion. This will impact her ability to load into her back heel and foot during her swing and cause her to jump to the front side prematurely during her forward advance. Ankle mobility needs to be highlighted in her strength plan. Allie’s hamstrings were within the expected range of motion as she was able to touch her toes without needing to bend her knees.
During her thoracic mobility test placed she turned 45 degrees to her right and left. This shows that she will have a noticeable move in order to get loaded in her swing. Allie’s 40 degrees of thoracic side bend to both sides shows the ability to have the necessary side bend needed to hold posture during the swing. During the scapular retraction test she was able to pull rearward 4 inches. This will mean that Allie will need a decent sized load to help take the slack out of her body. We were able to get fingers underneath her right scapula only during the palpation test. This will be an area that is also a point of focus during her strength plan. Without adequate strength underneath her scapula she won’t be able to hold a good load in her swing and she will struggle to hit off speed pitches well.
Allie was within expectations during the lower rotation test. She rotated internally 40 degrees internally to her right and 70 degrees externally. On the left side she was 45 degrees internally and then 80 degrees externally. She was able to balance on her right leg for 13 seconds and her left leg for 15 seconds, which means she has the ability to remain stable through her legs and produce force well from the ground. Allie was able to hold for 10 seconds during the glute bridge test although there was a little shaking at the end. This once again shows some slight instability in her core. This will be addressed in her functional strength test.
Allie has some limitations in her shoulder range of motion. Her external shoulder rotation tests were both good as she has the ability to get even with her spine. However, during her internal rotation test she was short by 4 inches with her left arm and 2 inches with her right. This also was noticeable in her lat length test as both arms could only be extended shorter than her nose. This will have an impact in her hand positioning as she is loading in her swing. During her reach, roll, and lift test, Allie was able to hold both arms off of the ground for the desired 8 seconds with a slight bend in her elbow upon the lift. This should be targeted during her strength plan as well.
Force Plate Swings
Allie creates pressure in the ball of her rear foot. We want to see her load more into her heel of her foot here. Her vertical force in her rear leg peaks at 102%, which is a good number as we are looking for 98-102%. Her vertical force in her lead leg is good overall at 205% of body weight. This is the force created as she interacts with the ground during her swing. She is creating a good amount of force in her front leg although it can be created faster and more efficiently. Her torque in the lead leg is 240 Newtons. This is an exceptional amount of torque being created, which is due to her slight cross body stride. Her x-axis timing is very low at zero as we want this number to be closer to 80 to show she is holding her weight in the back leg longer until the point when her front heel is striking the ground. This metric speaks to her ability to adjust to pitches. The quicker she can create force helps her see the pitch longer and attack better pitches and make better decisions.
KVEST Sequencing & Rotational Speeds
The 3d readings are on kinematic sequencing and rotational speeds.
Allie presents an out of sequence swing pattern (pelvis, upper arm, torso, wrist). She has a slow turn of the pelvis upon her forward advance resulting in speed gains below average. We are looking for gains between 2-2.5 times in each segment. She turns her pelvis inward to -33 degrees and her torso to -52 degrees. As she goes into her first move she stays inwardly rotated in her torso at -53 degrees, which is good as her torso is at -9 degrees. She is starting to take out the slack in her core as she turns into her forward advance. Her overall amount of degrees of rotation is excessive at 108 degrees in her pelvis. The red line in the graph indicates the speed of her pelvis over time. We are looking for sharp peaks on the graph and hers shows a rolling hill indicating she is taking too long to get started and stopped. If we increase her deceleration rate she will be able to see the ball longer and commit to them later. Her pelvic speed is 644 deg/sec is low for her hip size. The torso speed is 778 and also shows a slow deceleration pattern due to over rotation from her counter move until the end of her swing. We would like to see less degrees of rotation while maintaining the same speeds Her upper arm speed is 974 deg/sec and her wrist speed is 1802 deg/sec.
Bat Sensor Data
Allie creates bat speeds of 67.8, 66.5, and 69.4 mph. These are below average for a college hitter. Her exit speeds were 69.8, 73.4, and 72.4 mph. These are average for a college hitter. Her time to impact average was at 150 milliseconds, which is average. Her rotational acceleration was below average at 6.8, 9, and 5.6. This indicates she is not staying tight during the turn and which increases her time to contact. We want to keep this number as low as we can. Her attack angles were low at 1, 5, and -3. We would like to see numbers closer to the 8-10 range. Her vertical bat angles were -26, -25, and -14. The first two are average and the last one is a bit low. These numbers are definitely pitch dependent, as we want -20 at the top of the zone, -30’s in the center of the zone, and -40 at the bottom of the zone. The more she can maintain posture throughout the swing the easier it will be to get attain these numbers.
Movement Prep
- Ankle dorsiflexion– Start with one knee up and the other on the ground. Begin about 6 inches from the wall. Bend then knee forward as far as possible without the heel coming off the ground. Hold for 5 seconds.
– 5 reps with no weight
– 5 reps with a kettle bell or weight plate on elevated knee
- Dead bug progression– create better pelvic control & lower abdominal strength/control.
– 8 reps each leg
- Overhead med ball slams– 8 pound med. ball. Start in athletic position with ball over head. Slam the ball down to the ground.
– 8 reps
- Isometric Anti rotational work w/resistance band
– 15 second hold square 2 sets
– 15 second offset hold 2 sets
- Concentric/Eccentric anti-rotation band pull/holds– start sideways to anchor point and create tension on the band. Extend arms straight out from chest. Hold 1 second, then rotate away from anchor point, finish by returning slowly (10 seconds) back to starting position.
– 5 reps each direction
- Partner assisted pelvic turn– get into launch position and have partner rotate you the same direction as your inward turn. Stabilize your partners force for 5 seconds and then rotate hips without losing the stability in the upper half against their force.
– 6 reps of 5 seconds hold with a hip turn after the 5 seconds
- Partner assisted resistance stability– start at the end of your swing & follow through. Have partner apply force to your shoulders (turning you in the direction of the finish). Resist and stabilize their force.
– 6 reps of 5 second holds
- Sideways medicine ball throws– to be done at full intent. Step and throw the ball sideways from the starting point.
– 8 reps each direction
Swing Prep
- PVC full swing – no ball
- PVC 180’s (split grip) – no ball
- PVC 90’s (split grip) – no ball
- Bat full swing – no ball
- Bat 180’s (split grip) – with flip
- Bat 90’s (split grip) – with flip
PRIVATE LESSONS
CLASSES
CAMPS
ELITE TEAMS
ELITE BASEBALL TV
VIDEO ANALYSIS
BIOTECH CAGE
SHOWCASE
