Mobility Screen

Bryce has a neutral spine position in his athletic stance.  He was able to create anterior and posterior tilt but did show vibration going into posterior tilt.  This is usually indicative of lower back or lower abdominal control or strength issues.  He was limited in his pelvic disassociation. Bryce was limited in his initial squat screen but passed the secondary screen.  Bryce showed a big difference between his active thoracic rotation and his passive thoracic rotation (65 degrees to 80 degrees).  Of note, Bryce showed core instability in his glute bridge screen.

60 Yard Dash

First Base Defense

Force Plate Swings

Back leg loading force & pressure pad

Front Leg Torque (Yellow) & Vertical Force (Blue)

Bryce produced 108%-110% BW into the ground and loaded into the ball of his foot. We would like to see him use the heel or whole foot. Loading into the toe will spike back leg force and causes back-leg force to decrease significantly as he advances forward; meaning he pushes away from the catcher and rather than pushing directly into the ground. Ideally, we would like to see him maintain BW as long as possible in his back leg. If Bryce learns a heel load, he will likely be able to maintain force as he moves forward. His front leg metric is below expectation  at 157% and generates force slower than we prefer.  This shows he is landing on his front leg versus swinging his foot into the ground. On his back-leg Bryce produced 67 Newtons on his back leg and 120 on the front.  His x-axis timing, a metric used for adjustability is below expectation. This is likely caused by loading into the ball of his foot. Again, once he learns a heel or whole foot load, he will be able to delay his swing decision and see the ball longer.

KVEST Sequencing & Rotational Speeds

Bryce demonstrated an out of sequence swing (pelvis, upper arm, torso and bat) versus pelvis, torso, upper arm, and bat.  His hips (red line), torso (green line), and arm (blue line), are nearly turning at the same time showing little separation. This makes it difficult to adjusts to off speed pitches and will force Bryce to make an early swing decision. Bryce’s hip speeds meet our expectation at 655deg/sec and his torso gets little gain at 711 deg/sec. The lead arm gains at 720 deg/sec and the overall rotational speed is 1631 deg/sec. This circles back to Bryce’s limitation in the pelvic disassociation. In order to send energy up the chain efficiently, body segments must rotate independently. Once achieved he will create a bigger stretch across his body (rubber band effect) and will likely see faster turn speeds.

Additionally, scapular strength needs to be targeted in his workout routine. This will allow him to create resistance as he begins rotation. Bryce will significantly benefit from movement/ swing prep.

Bat Sensor Data

Bryce’s bat speeds are within expectation for his age, ranging from 60-61mph. His attack angles ranged from 13-16 degrees. Ideally, we want these angles to rang from 6-10 (for his age). His rotational acceleration numbers were on the lower side at around 3-5G’s. This shows there is some “looseness” in his turn. This is likely caused from his body segments nearly turning at the same time. Once he improves his separation, he will likely see this number increase significantly. His time to contact is below average at nearly 170ms. Vertical bat angles vary based off of pitch location. Bryce was within expectation, ranging from -25 to -26.

Movement Prep

1. 2 knee anchored hip hinge – start on two knees. Keep spine in neutral position. Hinge from hips as the hip goes rearward towards heels.
2. 1 knee anchored (rear knee) lead leg extended hip hinge – start on rear knee w/lead leg extended sideways. Keep spine in neutral position. Hinge from hips as the hip goes rearward towards heel.
3. Banded rear hip 1 knee hip hinge – start on rear knee w/lead leg extended (banded rear hip -belt). Keep spine in neutral position. Hinge from hips as the hip goes rearward towards heel.
4. Standing kettlebell half squats – front rack a kettlebell and squat from a neutral spine position.
5. Standing kettlebell one leg half squat w/slide disc – front rack a kettle bell and squat on rear leg from a neutral spine position. Front foot should slide away from body to the side.
6. One leg kettlebell jump – start with kettlebell front racked. Starting on back leg, jump off one leg, land and support weight with a neutral spine position.
7. Standing hinge/counter – from hitting position hinge & counter turn hips. Match shoulder counter turn to hip counter turn. Use a PVC on shoulders if necessary.
8. Standing advance hinge/counter w/slide disc – from stance (lead foot on slide disc) slide front foot out as the hips hinge and counter turn. Can use PVC on shoulders if necessary.
9. Standing advance hinge/counter – from stance advance into stride as the hips hinge and counter turn. Can use PVC on shoulders if necessary.

1. Rack or Open doorway assisted pelvic disassociation – place hands/forearms against anchored frame (keep shoulder line inside of frame). Rotate pelvis/hips w/out moving shoulders.
2. Push-up position with forearms on the ground. Rotate hips while keeping upper body stabile.
3. Partner assisted pelvic disassociation – have a partner support your shoulders. Rotate pelvis/hips w/out moving shoulders. Repeat from multiple postures (from high pitch to low pitch).
4. Partner assisted counter turn pelvic disassociation – have a partner turn your shoulders into counter rotation. Resist the rotation and rotate pelvis/hips while resisting the counter turn. Repeat from multiple postures.
5. Self resisted pelvic disassociation – start with a PVC on the shoulders for reference. Keep the PVC stabile while rotating pelvis/hips. Repeat from multiple postures.
6. Single leg 90 degrees internal hop pelvic disassociation – Start on back leg with front leg elevated. Hop on back foot, while in the air rotate the leg/foot 90 degrees internally, then land. Hop again and return the back leg/foot to initial starting position. Use PVC on shoulders for reference.

1. Sit-up position posterior tilt – start in sit-up position with your hand under your lower back. There will be a natural tilt of the pelvis into anterior position. From here begin the sit-up while trying to feel your lumbar spine press firmly into your hand. Once you feel this sensation you will return to original position. Next try to create the same sensation without raising your shoulders or hips off the ground.
2. Hands and knees anterior/posterior tilt – start on hands and knees (knees under hips). Create anterior and posterior tilt using as little thoracic movement as possible.
3. Hands and knees single arm anterior/posterior tilt – start on hands and knees (knees under hips) and bring one hand to your chest. Create anterior and posterior tilt using as little thoracic movement as possible. Repeat with the opposite hand on chest.
4. Standing hands on knees anterior/posterior tilt – start with hands on knees (athletic position). Create anterior and posterior tilt with as little thoracic movement as possible.
5. Standing single arm anterior/posterior tilt – start with one hand on a knee and the other on your chest (athletic position). Create anterior and posterior tilt with as little thoracic movement as possible. Repeat with opposite hand placement.
6. Dead bug progression – start on back with knees and hips bent at 90 degrees (you should feel your entire spine connected to the ground – if not bend slightly more from the hips). Elevate arms so the wrists and elbows are directly above the shoulder (towards the sky). Extend one leg away without the spine coming off the ground (the pelvis will want to go anterior and lift the lumbar spine). Reset and repeat with the other leg.

1. Push-up position single shoulder touches – start in push-up position, use one hand to touch opposite shoulder. Make sure spine stays flat in a neutral position. Repeat with the opposite hand.
2. Push up position since arm pull throughs – start in push up position with a weight just outside body frame (even with rib cage). Grab the weight with the opposite hand and pull under the body to the opposite side. Keep spine flat and neutral (can put a ball or PVC on back to ensure no movement). Repeat pulling back the opposite direction.
3. Standing sideways band resisted isometric holds – start with band anchored off to the side of the body. Take bands and hold them even with the chest, press away from chest, hold for 15 seconds. You can vary resistance of bands and add band interference as needed. Repeat opposite direction. Repeat from multiple postures.
4. Standing offset band resisted isometric holds – start with band anchored off to the side of the body. Disassociate the torso at least 30 degrees from the pelvis/hips. Hold bands even with the chest, press away from chest, hold for 15 seconds. You can vary resistance and add band interference as needed. Repeat opposite direction.
5. Standing eccentric/concentric band resisted turns – start with band anchored off to the side of the body. Hold band even with the chest, press away from chest, rotate away from anchor point (quickly), return back to center (slowly – 10 count). Repeat opposite direction. Repeat from multiple postures (ball heights).
6. Partner assisted counter move resistance – start from launch position. Have partner rotate shoulders in the counter turn direction, resist the turn (5 second holds). Repeat from multiple postures.
7. Partner assisted finish resistance – start at the follow through portion of the swing. Have partner rotate shoulders in the direction of the finish, resist the turn (5 second holds). Repeat from multiple finishing postures.
8. Counter turn medicine ball catches – start in counter turn position. Have a partner throw a medicine ball off the backside of the counter turn position. Catch the ball and stabilize without continuing into counter turn. The ball weight, speed, or distance away from the body can be adjusted as needed. Repeat in multiple postures.
9. Swing finish medicine ball catches – start at finish of swing. Have a partner throw a medicine ball off your finish side, catch and stabilize the ball without continuing further into finish. The ball weight, speed, and distance away from the body can be adjusted as needed. Repeat in multiple finishing postures.
10. Counter turn medicine ball catch and throw – start in stance, catch ball going into counter turn, and throw back in swing posture. Throw from multiple swing postures and throw in different direction of follow through (opposite field, center field, pull side). Hold finish in the direction of the throw for deceleration work.
11. Finish medicine ball catch and throw – start at finish of swing, catch ball going into the finish of the swing and reverse the throw back. Throw from multiple swing postures, trying to stabilize after the throw as well.
12. PVC check swings at full speed to different pitch heights (high, middle, low).

Swing Prep

1. Movement prep work based off screening and video assessment.
2. PVC full swing (hear the most amount of wind off the PVC)
3. PVC 180 degree swing – use a split grip on PVC (about two fist lengths). Create as much wind as possible while not going past 180 degrees of a turn. There will be rear elbow disconnect from the body line, but not across the belly button. Repeat from different postures (different pitch heights). Repeat to different layouts (opposite field, center, pull side).
4. PVC 90 degree swing – use a split grip on the PVC (about two fist lengths). Create as much wind as possible without disconnecting rear elbow from rear hip. Repeat from different postures (different pitch heights). Repeat to different layouts (opposite field, center, pull side).
5. Full bat swings (fastest bat speed)
6. Bat 180 degrees swings on a tee – use split grip (about one fist length). Create as much much speed as possible without going past 180 degrees of a turn. There should be no wrist roll on the finish. There will be rear elbow disconnect from the rear hip (but not across belly button). Repeat from different postures (different pitch heights). Repeat to different layouts (opposite field, center, pull side).
7. Bat 90 degree swings on a tee – use split grip (about one fist length). Create as much speed as possible without disconnecting rear elbow from rear hip. Repeat from different postures (different pitch heights). Repeat to different layouts (opposite field, center, pull side).
8. Bat 180 degree swing on a flip or short overhand – use split grip (about one fist length). Create as much much speed as possible without going past 180 degrees of a turn. There should be no wrist roll on the finish. There will be rear elbow disconnect from the rear hip (but not across belly button). Repeat from different postures (different pitch heights). Repeat to different layouts (opposite field, center, pull side).
9. Bat 90 degree swing on a flip or short overhand – use split grip (about one fist length). Create as much speed as possible without disconnecting rear elbow from rear hip. Repeat from different postures (different pitch heights). Repeat to different layouts (opposite field, center, pull side).

1. Rotational medicine ball throws – start in stance with medicine ball around rear ribcage/abdomen. Stride and throw medicine ball with focus on staying in posture. Repeat from multiple hitting postures (different pitch heights) and different directionality (opposite field, center, pull side).
2. Cross body medicine ball throws – start in a cross body stance (lead leg stride across the direction of the throw). Full speed throw trying to maintain feet spacing. Repeat to different postures (pitch heights) and directionality (opposite field, center, pull side)
3. Rotational medicine ball throws with constraint – start in stance with medicine ball around the rear ribcage/abdomen. Stride and throw medicine ball with focus on staying in posture. Block lead leg from opening while thinking lead pocket should turn as little as possible. Repeat from multiple hitting postures (different pitch heights) and different directionality (opposite field, center, pull side).
4. Cross stride start full swing – start with rear foot two feet behind front foot in normal launch position. No additional stride, slight counter turn and then swing. Try to maintain spacing between feet. Repeat to different postures (pitch heights) and directionality (opposite field, center, pull side).
5. Normal stance cross stride full swing – start in normal stance, stride closed (about two feet). Full swing trying to maintain feet spacing. Repeat to different postures (pitch heights) and directionality (opposite field, center, pull side).
6. No feet neutral stance full swing – start in neutral launch position. No additional stride, slight counter turn and then swing. Feet stay anchored throughout the swing (back foot may slide rearward but stay flat on ground). Repeat to different postures (pitch heights) and directionality (opposite field, center, pull side).
7. Normal stance/stride no feet full swing – start in normal stance and take normal stride. Go right into swing without the feet coming off the ground (back foot may slide rearward, but stays on the ground). Repeat to different postures (pitch heights) and directionality (opposite field, center, pull side).
8. Full swing limited hip turn – normal stance and stride. Normal swing trying to have the least amount of hip turn to get to full speed and best ball strike. Repeat to different postures (pitch heights) and directionality (opposite field, center, pull side).
9. Full swing limited torso turn – normal stance and stride. Normal swing trying to have the least amount of torso turn needed to get to full speed and best ball strike. Repeat to different postures (pitch heights) and directionality (opposite field, center, pull side).
10. Banded resistance swings – banded resistance to the lead hip (belt). Normal swings with thought of resisting the band from pulling you forward in the turn. Band resistance can be altered as necessary. Repeat to different postures (pitch heights) and directionality (opposite field, center, pull side).

1. One leg kettlebell squat w/slide disc – start on back foot with kettle bell front racked. Front foot will have a slide disc under it. Squat with normal pattern with emphasis on feeling heel centric load, while allowing lead foot to slide out.
2. One leg kettlebell jump squat – start on back foot with kettle bell front racked. Squat with normal pattern and then jump off the ground. Stabilize with a soft landing as you go back into squatting position. Feel the heel impact and create pressure against the ground.
3. Back foot disc anchors – start with a disc under the ball of the foot of the rear shoe. Heel of the rear shoe should be anchored to the ground. Stride away from the back foot while keeping it anchored in the ground.
4. Both feet disc anchors – start with both balls of feet on the slide disc. The heel of both feet should be off the discs. Stride forward by sliding the lead slide disc forward (you should be on the ball of foot only. The rear shoe will stay anchored in the heel and the lead side will slide free. As you get to end of stride length begin to turn the pelvis/hips. The lead foot should now anchor the heel which will stop the slide forward. Back side will likely spin or kickback off of disc.
5. No feet neutral stance full swing – start in neutral launch position. No additional stride, slight counter turn and then swing. Feet stay anchored throughout the swing (back foot may slide rearward but stay flat on ground). Repeat to different postures (pitch heights) and directionality (opposite field, center, pull side).
6. Normal stance/stride no feet full swing – start in normal stance and take normal stride. Go right into swing without the feet coming off the ground (back foot may slide rearward, but stays on the ground). Repeat to different postures (pitch heights) and directionality (opposite field, center, pull side).
7. Banded resistance swings – banded resistance to the lead hip (belt). Normal swings with thought of resisting the band from pulling you forward in the turn. Band resistance can be altered as necessary. Repeat to different postures (pitch heights) and directionality (opposite field, center, pull side).