Mobility Screen

Gabe has a neutral spine position in his athletic stance.  Gabe created anterior and posterior tilt in his pelvic tilt screen but showed vibration going into posterior tilt.  Gabe passed both pelvic and torso disassociation screens.  Gabe was limited in his primary squat screen but passed his secondary screen.  This is generally due to thoracic extension issues.  Gabe is limited in his thoracic rotation capabilities.  Gabe was limited in his scapular palpation screen.  Of note Gabe showed core instability in his glute bridge screen.

Force Plate Swings

Gabriel produced 101% BW into the ground and loaded into his heel. His back leg force trails off as because he rocks into his toes upon the forward advance. His front leg vertical force is well within expectation at 221%.  Gabriel’s rate of force in his front leg is exceptional as this sends energy up the body quickly.  His torque numbers were within expectation at 29 Newtons on his back leg and 195 Newtons on the front. His x-axis timing, a metric used for adjustability, is at 100%. Gabriel is using the ground extremely well. 

KVEST Sequencing & Rotational Speeds

Gabriel demonstrated good swing sequencing. His hips, torso, lead arm and bat were all in sequence. However, he presents an over rotation pattern. When his front heel strikes the ground, his torso is inwardly rotated at -34 degrees at first move. This can cause Gabriel to over-rotate and lose posture.  Additionally, this will make his swing direction very difficult. Based off of the assessment, Gabriel is neutral in his thoracic rotation and that means he doesn’t need to inwardly rotate that much as he loads. Ideally, we would like to see him stay in line with the pitcher. Gabriel’s hip speeds are above expectation at 630 deg/sec while Torso speeds are good at 826 deg/sec. Additionally, the lead arm gets good speed gain at 1212 deg/sec and the overall rotational speed is 1662 deg/sec. If we can improve his scap load and limit his counter rotation, his overall speed will likely increase.

Bat Sensor Data

Gabriel’s bat speed was slightly below average ranging from 52-53mph. His attack angles were good at 6-20 degrees. Gabriel’s time to impact was below expectation at 170-200 milliseconds and his rotational G’s were also on the low end. His vertical bat angle was within expectation. These metrics will likely improve once Gabriel learns a scap load. 

Movement Prep

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 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.
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.

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 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 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.

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

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).

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).
2. 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)
3. 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).
4. 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).
5. 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).
6. 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).
7. 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).
8. 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).
9. 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).
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).

1. One leg kettlebell squat w/slide disc – start on back foot with kettle bell front racked. Front foot will have a slide disc under it. Squat with normal pattern with emphasis on feeling heel centric load, while allowing lead foot to slide out.
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).