Mobility Screen

Luke is categorized as a “stiff” mover.  Luke sets up in a neutral spine position in his athletic posture.  In his pelvic tilt screen he was able to create anterior and posterior tilt, but there was the presence of some vibration as he went from anterior to posterior.  This indicates a lack of lower abdominal strength or lack of muscular control in that region.  In his pelvic disassociation screen he was unable to fully disassociate his hips from his torso (the shoulders were turning with the hips).  He did improve with assistance which suggest there is some rotary instability present.  Of note there was also some sway to the left in the screen.  Luke was able to stabilize his lower half while turning his sternum in the torso disassociation screen.  Luke was limited in the overhead squat as the bar went ahead of his footprint.  He did pass the hands behind the neck squat portion of the screen.  Luke was limited in the toe touch as he came up about 2.5” short unilaterally in both legs.  

Luke created 40 degrees of active thoracic rotation to the right and achieved 45 degrees with assistance.  To the left he created 45 degrees of active thoracic rotation and that remained unchanged with assistance.  His thoracic side bend should be of note as he created 25 degrees of tilt to the left as well as 25 degrees tilt to the right.  In his scapular retraction screen he was able to pull his elbows rearward 2 inches.  In his scapular palpation screen we were able to get 4 fingers under each scapula respectively.  Luke created 40 degrees of right internal hip rotation and 40 degrees of right external hip rotation.  He created 35 degrees of left internal hip rotation and 40 degrees of left external hip rotation.  

Luke created adequate right and left shoulder external rotation.  Internal rotation was limited in both shoulders with the right being slightly less range of motion than the left.  In his lat length/shoulder flexion screen he was limited as he was able to raise his arms overhead to just even with the nose.  This is likely the cause of the limited overhead squat screen as well.  In the reach, roll, and lift screen Luke was limited in the ability to roll over either hand and also struggled to hold off the ground.  Luke passed all impingement, cervical, wrist deviation, wrist flexion/extension, and forearm supination/pronation screens.

Luke was able to balance on his right leg for 15 seconds in the single leg eyes closed balance screen.  He was able to balance for 11 seconds on the left leg.  In both legs there was the appearance of ankle instability.

Force Plate Swings

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

Luke creates a heel pressure load in his rear foot.  As he advances forward he creates 98% bodyweight or 959 N of vertical force in his rear leg.  The overall force falls of during the early part of the advance as his back leg goes from flexion to extension.  By maintaining flexion on the way out he will allow himself to have more adjustability to different speed pitches.  It will also allow for the ability to create more overall force as he takes energy from the ground.  In his lead leg he creates 135% bodyweight in vertical force.  This number is low overall and also comes with a slow rate of force development.  The front leg creates 45% bodyweight or 437 N of force horizontally.  The overall number is low here and also has a slow rate of force development.  As we look at his x-axis timing timing we see that he has about 50% efficiency which is low.  This is due to him coming out of his back leg early and accepting force on the front side before he turns.  This is consistent with an offspeed approach but not for a fastball approach.  By staying in his backside longer (keeping knee flexion) and turning as he’s getting into the front side he will be able to produce more force and allow for more adjustability.  

KVEST Sequencing & Rotational Speeds

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

In this example Luke created an in sequence swing pattern, but this varied from swing to swing. Below will be secondary examples of other variations.  This is his chart for heel strike.

He does a good job of initially creating his counter move into heel strike without over rotating the torso or pelvis.  As he goes into first move we see his pelvis rotating open as the torso resists.

This last chart is at contact. 

Luke created 610 deg/sec of peak pelvic speed which is good for his hip size.  His pelvis however doesn’t do a great job of decelerating as seen in the red line on the graph below.  There is a plateau at the top of the mountain and we would like to see more of a spike which would show good acceleration and deceleration.  This red line being more spiked will allow for energy to transfer quicker to the next segment.

Luke’s torso reached a peak speed of 898 deg/sec.  It had a fast acceleration and deceleration cycle.  His upper arm had a peak speed of 1092 deg/sec.  and also showed a fast acceleration and deceleration cycle.  His peak wrist speed was 1941 deg/sec.  

Here is an example of one of his out of sequence swing patterns.

In these graphs the main difference was the amount of spacing between the torso and the pelvis as first move began.  On the in sequence swings his x-factor stretch was -9 or lower which indicates more space between segments.  The average for his 4 in sequence swings was -9.7.  On his out of sequence swings there were none lower than -7.2.  In fact the average for the 7 that were out of sequence were -4.1 indicating less spacing between segments.  The goal here wouldn’t be to increase overall space but simply get him back in the range that makes his successful (which here should be -9 to -12).  We have no data of him outside that range, meaning -12 or lower, so at this moment trying to go outside that range may very well turn out to be detrimental.  

Bat Sensor Data

Luke creates above average bat speed that was consistent at 72-77 mph.  His attack angles were low in some of his swings but that also was consistent with him having a shorter TTI (time to impact).  This is likely also due to him backing the ball up in the zone.  Of note this will also make it more likely that he is over-spinning balls to the opposite field.  His movement type and set-up suggest he will strike balls better towards the gaps and pull side.  He can maintain his approach of going the other way but it most likely will mean inwardly rotating more on the load or getting the ball farther out in front to avoid low hits or miss-spun elevated balls.  His TTI was good primarily in the 140 milliseconds range.  Rotational Acceleration (RA) was great on all swings.  His vertical bat angles were in a pretty consistent range except swing 8, which fell to -18 degrees with a 13 degree attack.  That is a typical indication of a disconnected roll-over swing.

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 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.

Disassociation

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. 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).

3. 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.

4. 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.

5. 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.

6. Banded hip & wrist pelvic disassociation – Attach band to rear hip (belted) and j-band to rear wrist.  Have anchor points facing the chest direction.  Go from stance to counter move and advance.  Rotate pelvis/hips while maintaining scapular resistance (j-band tension).  Repeat from multiple postures.

7. Rear hip pinch hold pelvic disassociation – hold an object in the rear hip (in the hinge/counter move position).  Rotate the pelvis/hips while keeping the object in the hinge.

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.

Swing Prep

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).