Trey Meyers « Chicago Youth Baseball Training & Instruction | Elite Baseball Training | Chicago Youth Baseball Training & Instruction by Justin Stone

Mobility, Flexibility & Stability ScreeningForce Plate SwingsKVEST Sequencing & Rotational SpeedsBat Sensor DataMovement PrepSwing Recommendations

Mobility Screen

Trey has a neutral spine in his athletic position. He created very little anterior and posterior tilt in his screen. This is typically a lack of lower back or lower abdominal control and/ or strength. He was limited in the pelvic dissociation screens. In order to work from the ground up, players must separate body segments. With that said, Trey will need to work on disassociation in his swing/ movement prep. Trey passed the overhead squat screen. In the scapular palpation test, Trey showed some scapular deficiencies as we were able to get 3 fingers underneath both shoulder blades. This deficiency combined with a large scapular retraction capability may make it hard to keep a load in the turn. There was also some core instability seen in his glute bridge screen. Once Trey improves his core stability, he will likely be able to maintain posture throughout the swing.

Force Plate Swings

Trey produced 98%-106% BW into the ground and loaded into his toes. Ideally, we would like to see a heel or whole foot load. Trey does meet our expectation on his back leg vertical force, however, as he moves into his forward advance, the metric spikes to around 106%. This is caused by loading into the ball/ toes of his foot. Once Trey learns a heel or whole foot load he will be able to stay anchored to the ground on his rear leg and in turn, see the ball longer and make better swing decisions. His front leg metric is lower than expectation at around 147%. Ideally, we want this metric to be round 200% BW. The faster his front leg interacts with the ground, the faster the energy will be sent up the chain which will result in more efficient turn speeds. Trey’s torque numbers were within expectation at 31 Newtons on his rear leg and 167 on his front. His x-axis timing, a metric used for adjustability, was around 24%. 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 be able to track the ball longer.

KVEST Sequencing & Rotational Speeds

Trey demonstrated good swing sequencing. His hips, torso, lead arm and bat were all in sequence. However, you can see in the graph, there is little to no separation between his pelvis and torso, which circles back to his limitation in the dissociation screen. Once Trey improves separation, he will be able to create more efficient turn speeds. Trey’s hip speeds are at expectation near 716 deg/sec. Torso speeds are below average at 781 deg/sec. The lead arm gains at 1103deg/sec and the overall rotational speed is 1962 deg/sec. With an improved scap load and separation, Trey will likely see overall rotational and speed gains.

Bat Sensor Data

Trey’s bat speeds are above average for his age, ranging from 69-70mph. His attack angles were also good ranging from 8-12 degrees. This will allow Trey’s timing to be slightly off and still barrel baseballs. His rotational acceleration numbers were below expectation at 3-5G’s”. This shows there’s some “looseness” in his turn, meaning, his hands cast away from his body. Ideally, you want to turn as close to your body as possible. His time to contact was below average at 170ms. Vertical bat angle varies on pitch location; Trey’s were good, ranging from -30 to -35 in the middle of the zone.

Movement Prep

Pelvic Tilt

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.

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.

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.

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.

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.

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.

Disassociation

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.

Push-up position with forearms on the ground. Rotate hips while keeping upper body stabile.

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).

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.

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.

Rotary Instability – Anti-Rotation/Deceleration

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.

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.

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.

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.

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).

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.

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.

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.

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.

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.

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.

PVC check progression

Scapular Resistance

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.

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.

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.

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.

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 Recommendations

Time To Impact
1. Movement prep work based off screening and video assessment.
1. PVC full swing (hear the most amount of wind off the PVC)
1. 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).
1. 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).
1. Full bat swings (fastest bat speed)
1. 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).
1. 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).
1. 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).
1. 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).
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).
1. 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)
1. 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).
1. 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).
1. 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).
1. 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).
1. 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).
1. 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).
1. 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).