Mobility Screen

Zach sets up with a neutral posture and is categorized as loose mover. He had good range of motion arching his back, but showed vibration during anterior and posterior tilt. This indicates there is weakness and or an imbalance between his lower back and abdominal muscles. This should be a primary focus on his functional strength plan. For example, implementing a superman/ dead bug series in his movement prep will help improve his range of motion. In turn, this will help with maintaining athletic posture in his swing. Zach was limited in the pelvic disassociation screen by swaying both directions. This indicates instability in his torso. Core work should be highlighted in his weight room routine. To have an efficient swing, it is imperative to have separation between the pelvis and torso. Our PVC progression will likely improve separation. Zach passed the torso disassociation screen. 

Zach was limited in both squats by externally rotating his feet and not reaching desired depth. In his ankle screen, Zach was 2” short of expected range of motion. This will impact his ability to support his body throughout the swing.  Ankle mobility exercises need to be highlighted in his weight room routine. Zach’s hamstrings were within expectation as he was able to touch his toes without bending his knees.

During our thoracic mobility test, Zach actively turned 60 degrees to his right and 70 degrees to his left. He is on the looser end of thoracic mobility spectrum; this indicates he will need a bigger move to remove the slack from his body. Zach created 70 degrees of thoracic side bend to both sides. This screen shows he is capable of having adequate side bend at contact. In the scapular retraction test he pulled rearward 2.5 inches. This test shows he won’t need a big loading mechanism. During the scapular palpation test, we were unable get fingertips underneath his scapula. This indicates the muscle underneath his shoulder blade is strong enough to provide resistance into the turn.  

Zach is considered “loose” in the lower quarter rotation test. He generated 80 degrees of left internal hip rotation and 70 degrees externally. He produced 70 degrees of right internal hip rotation and 80 externally.  Zach was able to balance on his right leg for 7 seconds and 6 seconds on his left, which is lower than we would prefer. Both ankles showed instability (shaking), which indicates limited dorsiflexion. This circles back to the over-head squad screen in which showed he had limited range of motion. Ankle mobility needs to be targeted in the weight room in order to for them to support his forward advance. Zach passed in the glute bridge test and his core was stable.

Zach had adequate range of motion internally and externally in both shoulders. Zach passed the the lat-length/ shoulder flexion test. Zach was limited during the reach, roll, and lift test. He could not supinate either arm to the desired length. This indicates there is instability in his scapular region.  Once he stabilizes the muscles underneath his shoulder blade he will be able to control his load and resist rotation longer.  Again, this should be a primary focus in his routine. He passed all cervical, and wrists screens.

Force Plate Swings

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

Zach produced 97%-101% BW into the ground and loaded into his whole foot. However, he pushes away from the catcher and rather than pushing directly into the ground causing his back leg loading force to trail off quickly. Ideally, we would like to see him maintain BW as long as possible in his back leg. If Zach learns to load into his rear heel, his back-leg force will likely be maintained into his forward move.  His front leg metric is also below expectation at around 120-151%. Ideally, we want this metric to be around 180-200% BW. We would like to see Zach turn into the ground rather than landing and turning. The faster his front leg interacts with the ground, the faster the energy will be sent up the chain. He slightly strides across his body which will cause torque numbers to be high. On his back-leg Zach produced 49 Newtons on his back leg and over 150 on the front which is extremely high.   His x-axis timing, a metric used for adjustability was below 10%. Ideally, we want this metric to be around 80%. He will be able to improve this metric by controlling his tempo and maintaining back leg force. Once improved, he will be able to delay his swing decision and see the ball longer.

KVEST Sequencing & Rotational Speeds

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

Zach demonstrated an out of sequence swing (torso, upper arm, pelvis, and bat). Ideally, we would prefer pelvis, torso, upper arm, and bat. If a player is in sequence, it allows him to have adjustability. Once he improves his rotary stability, he will likely see better sequencing. Additionally, he presents as a push pattern; meaning his hands push forward without any scapular resistance. For example, at heel strike his hips, torso, and lead arm are nearly firing at the same time. This will limit Zach’s ability to adjust to off speed pitches. Our PVC progression and medicine ball work will be extremely beneficial for Zach. This shows there is ample room for speed improvements. Hip speeds are at expectation near 686 deg/sec. Torso speeds are average at 867 deg/sec. The lead arm gets minimal gains at 993deg/sec and the overall rotational speed is 2047 deg/sec.  With improved rotary stability (abdominal work) Zach will likely see sequencing and speed improvements.

Bat Sensor Data

Zach’s bat speeds are above average for his age, ranging from 64-65mph. His attack angles were slightly steeper then we want at 10-15 degrees. Ideally, attack angles range from 8-12 degrees. This will result in more frequent mishit balls.  His rotational acceleration numbers were slightly on the lower side at around 6-10 G’s. This shows there is some “looseness” in his turn. Ideally, we want this metric to be above 15G’s. This should improve with better rotary stability and scapular control.  His time to impact is average at around 160ms. Vertical bat angles vary based off of pitch location. Zach was within expectation, ranging from -30 to -40.

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.

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

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).