Mobility Screen

Force Plate Swings

Julian produced 118%-122% BW into the ground and loaded into the ball of his foot. We would like to see him use the heel or whole foot. In order to produce optimum vertical force, he needs to learn a heel load. Julian should be around 98% BW. Loading into the ball of the foot causes the back-leg force to decrease as he advances forward. His front leg metric is above average at around 200%. Julian does create enough force on his front leg, however, we want him to create it faster. His torque numbers were within expectation at 22 Newtons on his back leg and 114 Newtons on the front. His x-axis timing, a metric used for adjustability, is below what would be expected at 40-60%. Julian falls into his front leg while gaining ground. Instead we would like him to gain ground, while remaining actively anchored. Learning a heel load will allow him to remain anchored longer. Julian will significantly benefit from medicine ball work; this will help create faster vertical force on his front leg.

KVEST Sequencing & Rotational Speeds

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

Julian demonstrated good swing sequencing for the majority of his swings. His hips, torso, lead arm and bat were all in order. However, at heel strike his torso was rotated inward at nearly 35 degrees. This will cause him to catch every ball “in front”, and make an early swing commitment. If he learns to create an upper body load while limiting his torso rotation he will see the ball longer and likely see speed gains between segments. Hip speeds meet our expectation at 691deg/sec while torso speeds are below average at 791 deg/sec. Additionally, the lead arm gets little gain at 941 deg/sec and the overall rotational speed is 1552 deg/sec. This pattern indicates a lack of scap load and rotary stability during his forward advancement. Julian will significantly benefit from our PVC Progression and weight room exercises to enhance rotary stability/ scapular strength.

Bat Sensor Data

Julian’s bat speeds average for his age, ranging from 46-48mph. His attack angles were higher than expectation at 22-25 degrees. We would like him to be at 8-12 degrees. Creating this high of an angle will cause frequent mishit balls; if he can lower them, he will be in the hitting zone longer resulting in more hard-hit balls. His rotational acceleration numbers were on the lower side ranging from 5-6G’s. This is a result of his torso inwardly rotating causing his hands to cast away from his body as he turns. His time to contact is slightly below average at 180ms. Vertical bat angle is based off of pitch location and Julian ranged from -22 to -27 degrees in the middle of the zone. Ideally, we want them to be in the -30 to -40 degrees. Julian will see most of these metrics improve once he learns a heel and scapular load.

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

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.

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).

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).

Vertical Bat Angle

1. PVC two tip turns – start with hands gripping the center of PVC. Choose a posture (pitch height) and have the athlete target that turn.  Start with tee at desired height with no ball.  As the athlete rotates have them hit the top of the tee with both ends of the PVC.  The VBA should be equal at both contact points.  This is not a speed drill.  The top of the zone is generally -20 to -30 degrees and the bottom of the zone is generally -30 to -40 degrees.

2. PVC two tip turn with whiffles/tennis balls. – start with hands gripping the center of the PVC. Flip a ball from the front and have the player strike it with the barrel side of the

PVC.  Just focus on quality of the turn posture and checking VBA of PVC at initial turn (knob side) ball strike (barrel side).

3. Targeted swing practice – start with an objective target (usually a sturdy tarp or softer punching bag). Set a line on the object to meet VBA requirements desired.  Have a direct spot for barrel strike and a line extending out in VBA direction.  Adjust distance and horizontal angle by desired pitch location.  Have the hitter move full speed through their swing with emphasis on barrel accuracy.

4. Targeted swing w/ball interaction – start with an objective target (usually a sturdy tarp or softer punching bag). Set a line on the object to meet VBA requirements desired.  Set a ball on a tee in front of the already chosen VBA positioning.  Adjust distance and horizontal angle by desired pitch location.  Have the hitter move full speed through their swing with emphasis on barrel accuracy.

5. 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).  Monitor for proper VBA at the stop portion of the swing.

6. 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).  Monitor for proper VBA at the stop portion of the swing.

7. 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).  Monitor for proper VBA at the stop portion of the swing.