Mobility Screen

Crosby is categorized as a neutral mover.  He sets up in a slight “C” posture spine position in his athletic stance.  In his pelvic tilt screen he was unable to create anterior or posterior tilt.  This shows a lack of pelvic control and or lower back/abdominal strength.  Crosby was limited in his pelvic disassociation screen as he was unable to move his pelvis separate from his torso.  He did show some improvement with assistance, which indicates there is some rotary stability issues.  He was able to pass his torso disassociation screen by stabilizing his pelvis and turning his torso.  Crosby was limited in his overhead squat screen but was able to complete his hands behind the head squat screen.  In his toe touch screen he was limited unilaterally as he came up short 2 inches on both legs.  

Crosby created 60 degrees of thoracic rotation to the right and 45 degrees of thoracic rotation to the left.  In his thoracic side bend screen he was able to create 30 degrees of tilt to the right and 30 degrees of tilt to the left.  Crosby created 45 degrees of right internal hip rotation and 45 degrees of right external hip rotation.  He created 50 degrees of left internal hip rotation and 35 degrees of left external hip rotation.  In his scapular retraction screen he was able to pull his elbows rearward 3.5 inches.  We were able to get 4 fingers under both scapulas in his scapular palpation screen.  It was noted that he was winged and slightly depressed in the right scapula.  

Crosby had adequate external shoulder rotation in both shoulders.  Internally he was good on the left side but on the right he was limited coming up about 5 inches short.  He was also limited in his lat length/shoulder flexion screen as he was only able to raise his arms to just in front of his nose.  In the reach, roll, and lift screen he was able to complete the screen with the right arm but was unable to lift the left arm off the ground.  This shows some weakness in the muscles around the scapula while it’s in the elevated position.  He passed all impingement, cervical, wrist deviation, wrist flexion/extension, and forearm supination/pronation screens.

Crosby was able to balance for 15 seconds on his right and left leg in the single leg eyes closed balance screen.  In the single leg glute bridge screen he was able to stay off the ground for the duration of the screen but did show some core instability.  He noted that he felt activation in the lower back and the quad on both sides respectively during the screen.

Force Plate Swings

Below is video of the swing analysis. I will walk you through this matched up with video.

Crosby creates a toe load and we would like to get that more to his heel.  This will activate the posterior chain.  His toe load impacts his overall back leg loading force and his ability to hold it.  Crosby initially creates a 97% back leg load which is good, but that number trails off quickly when he moves into his advance.  He will want to think about pushing into the ground as he advances to prevent that loss of power.  His front leg vertical force is below average at 124%.  We want to push that close to 200%. Also, we will want to attack his rate of force development in the front leg.  His x-axis timing is 50%.  We want to push that number closer to 80%.  This means he’s landing heavy into his front leg and we want to do a better job at holding back leg force into the turn.  

KVEST Sequencing & Rotational Speeds

The 3d readings are on kinematic sequencing and rotational speeds.

Crosby presents as an in sequence one-piece swing pattern.  He has very little inward rotation heading into heel strike and first move. In fact heading into his first move his torso is already open 2 degrees.  He then also over rotates into contact as he is rotated 119.04 degrees in his torso at contact.  Crosby creates 776 deg/sec of pelvic speed.  There is a slow acceleration and deceleration pattern present, which will limit the speed and amount of energy transferred between segments.  He created 747 deg/sec of torso speed, which is less than the pelvis.  We want to see a gain here as energy is moved up the chain.  The torso also shows a slow acceleration and deceleration pattern.  This is more of a physiological issue than mechanical.  With better rotary strength and stability he should be able to segment energy through his sequence better.  His peak upper arm speed was 872 deg/sec.  This is a minimal gain, but also comes with a longer arc and slower time to impact.  His peak wrist speed is 1579 deg/sec., and there is a roll-over pattern present.

Bat Sensor Data

 Crosby created 46-50 mph of bat speed in his testing.  His time to impact was slow at 180 milliseconds, but will be improved with rotary stability and cleaning up the length of his arm arc in the swing.  His attack angles were 2-12 degrees.  We would like to see 8-15 degrees so he is showing a downward decent that will lead to harder ground balls and over-spun fly balls.  His vertical bat angles were between -34 to -49 degrees. We are looking for around -20 to -40 degrees, so there is some bat loss here.  His rotational acceleration is 0-6 G’s which indicates there is “looseness” in the swing.      

Movement Prep

Hinge/Counter Move

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 on leg half squat – front rack a kettle bell and squat on rear leg from a neutral spine position.

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.

Pelvic Tilt

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 with out 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.  There are many variations available to add after complete mastery of this movement.

Rotary Instability – Anti-Rotation/Deceleration

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.

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.

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.

Scapular Resistance

1. J-band reverse fly’s – attach j-bands to both wrists.  Start with anchor point facing the chest.  Pull arms rearward by retracting the scapulas together.  Maintain a neutral spine position.  Hold at the retracted position for a 5 count and then return to the front (5 count coming forward as well – as the scapulas slowly move away from the spine and work off the rib cage.

2. J-band bent arm pulls – attach j-bands to both wrists.  Start with anchor point facing chest.  Arms start bent at 90 degrees.  Pull the elbows rearward as you retract the scapulas towards the spine.  Maintain a neutral spine position.  Return back to 90 degree position.  Repeat as you change anchor point height and adjust posture accordingly.

3. Single arm j-band arm pull – attach j-band to the back side wrist.  Start with anchor point facing chest.  Arm starts at 90 degrees.  Pull elbow rearward while lead arm stays relaxed.  Keep rib cage as stabile as possible.  Return back to starting point.  Repeat as you change anchor point and adjust posture accordingly.

4. Single arm j-band body turn – attach j-band to the back side wrist.  Hold arm at 90 degrees.  Rotate body in the normal swing direction.  Make sure the wrist doesn’t move as the scapula is retracted by the turn of the torso.  Return back to starting point.  Repeat as you change anchor point and adjust posture accordingly.

5. Single arm, j-band back resisted turn – attach j-band to wrist.  Anchor point will be off the side of the body (back shoulder).  Start with arm at 90 degrees.  Turn torso away from anchor while resisting wrist movement away from body (supination is fine).  You may feel external shoulder rotation.  Repeat as you change anchor point and adjust posture accordingly.

6. Bar resisted turns – attach bands to the end of a clipped bar.  Anchor point will be off the side of the body (back shoulder).  Start in hitting position with one hand on upper and lower part of bar.  Resisted top clip of the bar.  Turn torso in the swing direction.  Resist wrist movement.  You will also feel external shoulder rotation (think the bar is turning to perpendicular to spine.  Repeat as you change anchor point and adjust posture accordingly.

Swing Prep

Time To Impact

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).

Deceleration

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. Rotational medicine ball throws with kickback – 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 and kick rear leg backwards (think hockey slap shot or bowling).  Repeat from multiple hitting postures (different pitch heights) and different directionality (opposite field, center, pull side).

3. 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).

4. Normal stance cross stride full swing – start in normal stance, stride closed (about two feet).  Full swing trying to maintain foot spacing.  Repeat to different postures (pitch heights) and directionality (opposite field, center, pull side).

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. 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).

8. 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).

9. 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).

X-Axis Timing (heel pressure)

1. One leg kettlebell squat – start on back foot with kettle bell front racked.  Squat with normal pattern with emphasis on feeling heel centric load.

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).