Rebecca Weaver « 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

Rebecca sets up in a neutral spine position in her athletic stance. In her pelvic tilt screen she was limited in creating anterior and posterior tilt. This could be a sign of limited muscle control or strength in the lower abdominal and back. In her pelvic disassociation screen she was limited in keeping torso stable while the pelvis rotated. She passed her torso disassociation screen. In her primary squat screen she was limited but passed the secondary squat screen.

Rebecca is loose in her thoracic mobility as she displayed 85 degrees of active rotation and 90 degrees of passive rotation. She was also able to tilt her thoracic spine 45 degrees to the left and 50 degrees to the right. She was limited in her scapular palpation screen. Her scapular retraction was 3 inches on both the left and right side. Rebecca created 40 degrees of right internal hip rotation and 30 degrees of right external hip rotation. She was equal on the left as well.

She was a good mover throughout the rest of the screens presented.

Force Plate Swings

Rebecca produced 97% BW into the ground and loaded in her whole foot. Her front leg metric is below expectation at 128%. Ideally, we want to see her create it faster, meaning a more violent interaction with the ground. The faster her front leg interacts with the ground, the faster the energy will be sent up the chain. Rebecca produced 25 Newtons on her back leg and 38 on the front, which is below expectation. Her x-axis timing, a metric used for adjustability, was around 64%. Ideally, we want this metric to be around 80%. Rebecca will likely see significant speed gains once she improves her front leg interaction.

KVEST Sequencing & Rotational Speeds

Rebecca presents as an out of sequence swing 2-1-3-4 (torso, pelvis, arm, hand). This was consistent in all the swings from the testing. She creates a lot of counter turn in the pelvis and the torso leading into her swing. At foot down she is -36.16 degrees internal rotated in her pelvis and -41.38 degrees internal rotated in her torso. This over counter rotation will likely lead to directional path issues. At contact her pelvis is rotated to 89.51 degrees and her torso is rotated 70.95 degrees. We’d like to see these numbers be more connected at contact to maximize timing and transfer speeds. Overall pelvis speed is slightly on the low side of average. Her gain from torso to arms is minimal and will improve with scapular strength/resistance and elimination of the large counter turn. Deceleration was limited in the pelvis, torso, and arms suggesting poor pelvis positioning and needed work on anti-rotation work.

Bat Sensor Data

Rebecca’s bat speed was between 57-63 mph. Her attack angles were good at -11 to -15 degrees. Her rotational acceleration was low indicating a disconnect in her arms/hands in her turn. Her time to impact was slow at .19 seconds. Average range would fall between .15 to .16 range. Her time will force early commitment to get to contact on time. Her vertical bat angles were within normal ranges.

Movement Prep

Hinge/Counter Move

2 knee anchored hip hinge – start on two knees. Keep spine in neutral position. Hinge from hips as the hip goes rearward towards heels.

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.

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.

Standing kettlebell half squats – front rack a kettlebell and squat from a neutral spine position.

Standing kettlebell one leg half squat w/slide disc – front rack a kettle bell and squat on rear leg from a neutral spine position. Front foot should slide away from body to the side.

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.

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.

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.

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

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.

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).