Mobility Screen

Force Plate Swings

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

Nolan produced 98%-104% BW into the ground and loaded into the ball of his back 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. In Nolan’s case, he does maintain his back-leg force well into his forward advance. However, in order to consistently repeat his move, he will need to load into the whole or heel of the foot.   His front leg metric is lower than we would like at 145-155%. Ideally, we want this metric to be double his body weight. The faster his front leg interacts with the ground, the faster the energy will be sent up the chain. Medicine ball tosses will help his post leg interact with the ground. He strides across his body which will cause torque numbers to be high. On his back-leg Nolan produced over 50 Newtons and around 150 on the front which is well within expectation.  His x-axis timing, a metric used for adjustability, ranged from 85-90%, which is well within expectation.

KVEST Sequencing & Rotational Speeds

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

Nolan demonstrated good swing sequencing for the majority of his swings. His hips, torso, lead arm and bat were all in sequence. However, he lacks spacing between body segments. For example, at heel strike his hips and torso, are nearly firing at the same time which indicates a lack of rotary stability.  When his front heel strikes the ground, his torso rotates inward at nearly -30 degrees and we consider this an “inward torso pattern”. This indicates he is over rotating resulting in an early swing decision and longer time to impact. Our PVC progression will be extremely beneficial for Nolan. Additionally, when he improves his scapular load, his time to contact will increase.  Hip speeds are at expectation at around 776 deg/sec. Torso speeds gains are below average at 745 deg/sec. The lead arm gets minimal gains at 940deg/sec and the overall rotational speed is 1544 deg/sec. With improved rotary stability (abdominal work) Nolan will likely see better patterning as well as speed gains.

Bat Sensor Data

Nolan’s bat speeds are well above average for his age, ranging from 70-73mph. His attack angles were average at 7-18 degrees. Ideally, attack angles range from 8-12 degrees. His rotational acceleration numbers were extremely high at around 15-17 G’s. This shows he is turning close to his body. His time to contact is very good at nearly 130ms.  Vertical bat angles vary based off of pitch location. Nolan was within expectation, ranging from -18 to -33. Nolan is above average for his age and once we improve is load we will be able to delay his swing decision.

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).