Mobility Screen

Dylan sets up in an “s” posture in his athletic stance.  In his pelvic tilt screen, he was limited in both anterior and posterior tilt as he showed vibration. This suggests there is an imbalance in his lower abdominals. Once improved, this will likely help Dylan maintain posture throughout his swing.  Dylan passed the disassociation screens.. Dylan was limited in the overhead squat screen as he couldn’t get to proper depth. However, he did pass the secondary screen. 

Dylan was “loose” in his thoracic rotation screen as he showed 70 degrees of thoracic rotation to the right and 75 degrees to the left.  His thoracic side Dylan was 45 degrees in both directions.  He was limited in his scapular palpation screen as we were able to get 4 fingers underneath his shoulder blades. In order to create resistance in his swing, Dylan will need to strengthen his scaps.  His scapular retraction was around 4 inches on each side. This test shows the size of the load he should have.  

Dylan had 45 degrees on internal hip rotation on both sides. He had 50 degrees on external hip rotation on both sides.  In his glute bridge screen, he showed core instability. Dylan passed all shoulder, wrist, and cervical screens.

Force Plate Swings

Dylan produced 95% BW into the ground and loaded into his toes. Loading into his toes circles back to the movement screen as he cannot hold his back leg going into his forward advance. This causes him to spin off the ball. His front leg metric  meets our expectation at 196%. However, his rate of force is slower than expectation. Right now, Dylan, lands on his front foot then rotates versus rotating into the ground. On his back-leg Dylan produced 25 Newtons on his back leg and 42.  His x-axis timing, a metric used for adjustability, was below expectation. Likely, once Dylan learns to swing his foot to the ground versus landing and then swinging.

KVEST Sequencing & Rotational Speeds

Dylan demonstrated an “in sequence” swing pattern. What this means is his body rotated in the preferred order (hip, torso, upper arm and bat). However, an area of focus is his pelvic stability. You can see in the graph (green line), flatten out at max speed and this causes Dylan to spin off or manipulate the barrel. This circles back to the core instability in movement screen. Once this is corrected, he will be able to “stay back” and delay his swing decision.  Hip speeds are at expectation near 556 deg/sec. Torso speed gains at 747deg/sec. The lead gains speed at 1081deg/sec and his hand speed meets expectation at 1909deg/sec. 

Bat Sensor Data

Dylan’s exit velocity ranged from 83-85mph. His bat speeds average for his age, ranging from 65-68. His attack angles ranged from 8 to 14. Degrees, which is within expectation.  His rotational acceleration (tightness of the turn) numbers were above average at around 17G’s. His time to contact is average at 160ms.  Vertical bat angles vary based off of pitch location. Dylan’s was within expectation, ranging from -28 to -38.

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 Dylane sensation without 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 Beaut at 90 degrees (you should feel your entire spine connected to the ground – if not Beaud 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

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

3. 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).

4. 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.

5. 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

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.  Repeat from multiple postures.

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.  Repeat from multiple postures (ball heights).

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.  

11. 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.

12. PVC check progression

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 Beaut arm pulls – attach j-bands to both wrists.  Start with anchor point facing chest.  Arms start Beaut 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.

Swing Prep

X-Axis Timing (Heel Pressure)

1. Plyo Box Jump Downs (Soft Acceptance) – Start on ply box and jump off.  As you’re coming down prepare to land and go into a slow squat.  Try to make this as fluid and controlled as possible.  Can change the heights of the jumping surface as needed.
2. Plyo Box Jump Downs (Rigid Landing) – Start on plyo box and jump off.  As your coming down prepare to land in a squat position and immediately stop.  Try to stop all downward momentum as fast as possible. Can change the heights of the jumping surface as needed.
3. High Jumps with Soft Acceptance – Jump as high as you can.  As you’re coming down prepare to land and go into a slow squat.  Try to make this as fluid and controlled as possible.  Can change the heights of the jumping surface as needed.
4. High Jumps with Rigid Acceptance – Jump as high as you can.  As you’re coming down prepare to land in a squat position and immediately stop.  Try to stop all downward momentum as fast as possible. Can change the heights of the jumping surface as needed.
5. Broad Jumps with Rigid Acceptance – Jump as far forward as you can.  As you’re coming down try to land in the same position as your counter move (think bent over and arms behind you).  Try to be as rigid as possible.

Pelvic Centering (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 (oppo, center, pull side). Make Sure you maintain hitting posture keeping tilt towards the plate.
2. Closed Stride Medicine Ball Throws – Start in a closed cross body stance (lead foot starting closer to the plate than back foot – at least a foot in between). Full speed throw trying to maintain feet spacing. Repeat to different postures (pitch heights).
3. Back Foot Slide Disk Med Ball Throws – Start in normal stance with slide disk under rear foot. Throw medicine ball in direction of the pitcher while kicking out slide disk rearward (in the direction of your back) as far as possible.
4. No Stride Feet Down Swings (Tee) – Start at post stride and complete a normal swing. Make sure the feet stay completely flat on the ground the entire time. The movement (turn) should come from the center of the body. Repeat to different ball heights and locations.
5. Regular Stride Feet Down Swings (Tee) – Start in normal stance and complete a normal swing. Make sure feet stay flat on the ground after the stride. Don’t pause between stride and swing. Repeat to different ball heights and locations.
6. No Stride Feet Down Swings (Flip) – Start at post stride and complete a normal swing. Make sure the feet stay completely flat on the ground the entire time. The movement (turn) should come from the center of the body. Repeat to different ball heights and locations.
7. Regular Stride Feet Down Swings (Flip) – start in normal stance and complete a normal swing. Make sure feet stay flat on the ground after the stride. Don’t pause between stride and swing. Repeat to different ball heights and locations.
8. Normal Stance Closed Stride Full Swing – Start in normal stance, stride closed (at least a foot). Take a full swing trying to maintain feet spacing. Repeat to different postures (pitch heights) and directionality (opposite field, center, pull side).
9. Full Swing Limited Torso Turn – Normal stance and stride. Take a 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).
10. 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).
11. High jumps with rigid acceptance – jump as high as you can.  As you’re coming down prepare to land in a squat position and immediately stop.  Try to stop all downward momentum as fast as possible. Can change the heights of the jumping surface as needed.
12. Broad jumps with rigid acceptance – jump as far forward as you can.  As you’re coming down try to land in the same position as your counter move (think bent over and arms behind you).  Try to be as rigid as possible.