Mobility Screen

Hudson sets up in a “s” spine position in his athletic stance.  Hudson showed vibration in the pelvic tilt screen. This suggests there is a lack of lower abdominal strength/ stability.  Once improved, this will likely help Hudson maintain posture throughout his swing and increase turn speeds. Hudson was limited in both ankles by two inches. In order to produce optimal ground force, and rotate efficiently, Hudson will need to improve dorsiflexion ROM. 

On the thoracic rotation screen as he showed 65 degrees of thoracic rotation to the right and 60 degrees to the left. This screen shows it will take Hudson longer to remove the slack in the middle of his body prior to swing rotation (swing shot). In his case, he needs a bigger loading mechanism to tighten the slack. His thoracic side bend  was 45 degrees in both directions.  He was limited in his scapular palpation screen as we were able to get 4 fingers underneath his shoulder blades. In order to create resistance in his swing, Hudson will need to strengthen his scaps. Once achieved, he will likely create more resistance and delay his swing decision.  His scapular retraction was around 3 inches on each side.  

Hudson had 50 degrees on internal hip rotation on the right and 55 degrees on the left.  He had 50 degrees of external hip rotation on both sides.  In his glute bridge screen, he showed core instability. This circles back to the vibration in the pelvic tilt screen. Again, this is improved he will be able to maintain his posture. Hudson passed all shoulder, wrist, and cervical screens.

Force Plate Swings

Hudson produced 96-98% BW into the ground and loaded into his toes. He does reach our desired percentage,  however, he does not maintain it into his forward advance. Hudson needs to learn a whole foot or heel load. This circles back to the dorsiflexion screen and one achieved he’ll be able to stabilize himself on one leg. His front leg force is above average at 214%. However, he creates this force slower than preference.  Ideally, we would like to see a more violent interaction with his lead leg as it strikes the ground. This will send energy up the chain quickly, resulting in faster turn speeds. His torque numbers are average at 11 newtons on his back leg and 94 on the front.

KVEST Sequencing & Rotational Speeds

Hudson demonstrated an out of sequence swing pattern (Hips, lead arm, torso and bat). However, he is forced to have this sequence due to his loose thoracic. Once this is tightened up, the sequence may change. When his front heel strikes the ground, his torso is inwardly rotated at -57 degrees. Inwardly rotating this much requires Hudson to make an early swing decision and “spin” off the ball. Ideally, we want to see his lead shoulder be relatively in line with the pitcher. 

Bat Sensor Data

Hudson’s exit velocity ranged from 76-83mph. His bat speeds are within our expectation at nearly 65mph.  His attack angles ranged from 4-8 degrees. Ideally, we want these angles to range from 8-12. What this means is his swing is nearly level and we prefer a slight upward plane. His rotational acceleration numbers were average at around 9-13G’s. His time to contact is average at 160ms. Vertical bat angles vary based off of pitch location. Hudson’s were within expectation, ranging from -24 to -36. 

Movement Prep

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 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 are at 90 degrees (you should feel your entire spine connected to the ground – if not 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. 

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.  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 progression

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 arm pulls – attach j-bands to both wrists.  Start with anchor point facing chest.  Arms start 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 stable 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.

Swing Prep

X-Axis Timing (heel pressure)

1. Plyo box jump downs (soft acceptance) – start on ply box and jump off.  As you’re coming down prepare to land and go into a slow squat.  Try to make this as fluid and controlled as possible.  Can change the heights of the jumping surface as needed.

2. Plyo box jump downs (rigid landing) – start on plyo box and jump off.  As your coming down prepare to land in a squat position and immediately stop.  Try to stop all downward momentum as fast as possible. Can change the heights of the jumping surface as needed.

3. High jumps with soft acceptance – jump as high as you can.  As you’re coming down prepare to land and go into a slow squat.  Try to make this as fluid and controlled as possible.  Can change the heights of the jumping surface as needed.

4. High jumps with rigid acceptance – jump as high as you can.  As you’re coming down prepare to land in a squat position and immediately stop.  Try to stop all downward momentum as fast as possible. Can change the heights of the jumping surface as needed.
5. 
   Broad jumps with rigid acceptance – jump as far forward as you can.  As you’re coming down try to land in the same position as your counter move Try to be as rigid as possible.

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. 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).