Mobility Screen

Mikayla sets up in a neutral spine position in her athletic stance.  In her pelvic tilt screen she was able to create anterior and posterior tilt but showed vibration going from anterior to posterior tilt.  This is generally due to lack of lower abdominal strength or lack of lower abdominal control.  She passed her pelvic dissociation screen and her torso dissociation screen. She was limited in her overhead squat screen but passed her secondary hands behind the neck squat screen.  This likely means there are some thoracic extension issues.  Mikayla passed her toe touch screen.

Mikayla created 80 degrees of active thoracic rotation to the right and 90 degrees of passive thoracic rotation to the right.  She had 80 degrees of active thoracic rotation to the left and 90 degrees of passive thoracic rotation to the left.  In her scapular retraction screen she was able to pull her elbows 5 inches behind her spine.  She passed her scapular palpation screen.

Mikayla created 45 degrees of right internal hip rotation and 80 degrees of right external hip rotation.  She had 45 degrees of left internal hip rotation and 80 degrees of left external hip rotation.  She passed her single leg glute bridge screen but noted she felt activation in the mid back while on the left leg and in the hamstring and lower back on the right leg.

Mikayla passed her single leg balance screen by balancing on each leg independently for 10 seconds. She passed her wrist deviation screen.

Force Plate Swings

Mikayla produces a whole foot load as she goes into her negative move and advances forward.  She produces 99% body weight (BW) vertically in the rear foot.  She loses some of that vertical force as she advances (her rear knee does go into flexion which will lower the vertical temporarily).  Her front leg metrics are solid as she produces 101% of her BW, 887 N, horizontally.  She does this at a very fast rate of force development.  Her vertical force in the lead leg is also above average here at 193% BW, 1693 N, and is also at a fast rate of force development.

KVEST Sequencing & Rotational Speeds

Mikayla presents as an in sequence swing pattern (pelvis, torso, upper arm, hand).  Her pelvic speed was 742 deg/sec., which is in a good range.  The deceleration was low end of average.  There is also a noticeable hump in her graph line, which is usually indicative that the pelvis is not centered in the turn.  Her torso speed is 916 deg/sec., which is in a good range but below average gain over her pelvic speed.  There is also a hump in her torso line which indicated her torso had to compensate for the pelvic movement.  Deceleration is good here.  Arm speed was 1216 deg/sec., which is in a good range and also a good gain over the torso speed.  Of note is that her torso is speeding into counter rotation as the pelvis is accelerating. 

Bat Sensor Data

Mikayla had bat speeds of 63-70 mph.  This is high end bat speed.  Her attack angles were 4-16 degrees.  She is on the high end of attack angles.  Her time to impact was .13 to .15 seconds.  This is a good time to impact and should allow for her to have the ability to make good swing decisions.  In her case some of the time to impacts were skewed because of such deep contact. Her rotational acceleration was 23-31 G’s which is elite.  Her vertical bat angles were -16 to -38 which puts her in a good range

Movement Prep

Pelvic Tilt

1. Sit-up position posterior tilt – start in sit-up position.  Rock knees towards your chest and feel your lower back create pressure in the ground.  Return back to the sit-up position and feel your lower back arch slightly off the ground.  Place your hand under your lower back and try to press your lower back into your hand without lifting your shoulders or hips off the ground.  You should feel your hand being pressed into the ground.  If you cannot feel that pressure then allow your shoulders to come slightly off the ground as if you were doing a sit-up.  If you feel pressure this way try again to do it without shoulders coming off the ground.

2. Hands and knees anterior/posterior tilt – start on hands and knees (knees under hips/hands under shoulders).  Create anterior tilt by relaxing the abdominal.  Try to not move the thoracic spine.  After your pelvis and lower back tilts down,tilt your pelvis up/round lower back by engaging the lower abdominals.  Again minimize the thoracic movement.

3. Hands and knees single arm anterior/posterior tilt – start in the same position as number 2, but place one hand on your chest.  Repeat the same movement (it will be more difficult as you will need to stabilize your body weight).

4. Hands on knees anterior/posterior tilt – start in a standing athletic position with your hands on your knees.  Create anterior and posterior tilt, trying to use little to no thoracic movement.  Goal is to make the move as smooth and controlled as the hands and knees tilt drill.

5. Hand on knees anterior/posterior tilt – start in the same position as number 4, but put one hand on your chest.  Repeat same movement.

6. Dead bug progression – start on your back with your knees tucked up above your hips.  Your arms will be extended directly above your shoulders.  You should feel like your lower back is applying pressure to the ground.  While holding that pressure you will extend one leg out to parallel with the ground.  As your leg extends try to keep the same pressure or increase the pressure on the ground with your lower back,  Tuck knee back in and repeat with the opposite leg.

Swing Recommendations

Connection – Time to Impact

1. PVC 90 degree check swings (split grip – two fist lengths) – start in normal stance with the PVC (5’ recommended) as your bat.  Split your grip about two hand lengths to help ease pressure on wrists and hands.  Take your step and check swing to where contact would be.  These need to be done at 100% intent (hear the wind off the PVC or try to bend it as much as possible).  Repeat from multiple hitting postures (high pitch, middle pitch, low pitch).

2. PVC 180’s (no rollover) check swings (split grip) – start in normal stance with split grip.  Take your swing and go as far through your finish as you can without rolling over.  These need to be done at 100% intent.  Repeat from multiple hitting postures.

3. PVC 180’s (no rollover) check swings (split grip) – start in normal stance with split grip.  Take your swing and go as far through your finish as you can without rolling over.  These need to be done at 100% intent.  Repeat going into multiple directions (pull side, center, opposite field).

4. Bat 90 degree check swings (split grip – one fist length) – start in normal stance with split grip.  Take your swing and check where contact would be.  These need to be done at 100% intent.  Repeat going into multiple hitting postures.

5. Bat 180 degree check swings (split grip) – start in normal stance with split grip.  Take your swing and go as far through your finish as you can without rolling over.  These need to be done at 100% intent.  Repeat going into multiple directions (pull side, center, opposite field).

6. Bat 180 degree check swings (split grip) – start in normal stance with split grip.  Take your swing and go as far through your finish as you can without rolling over.  These need to be done at 100% intent.  Repeat going into multiple directions (pull side, center, opposite field).

7. Bat 90 degree check swings (split grip) off tee – start in normal stance with split grip.  Take your swing and strike the ball as hard as you can and then abruptly check the bat after.  These need to be done at 100% intent.  Repeat to different tee heights.

8. Bat 180 degree check swings (split grip) off tee – start in normal stance with split grip.  Take your swing and strike the ball as hard as you can while continuing to finish as far as you can without rolling over.  These need to be done at 100% intent.  Repeat to different tee heights.

9. Bat 180 degree check swings (split grip) off tee – start in normal stance with split grip.  Take your swing and strike the ball as hard as you can while continuing to finish as far as you can without rolling over.  These need to be done at 100% intent.  Repeat to different tee locations (in, out, middle).

10. Bat 90 degree check swings (split grip) off flip – start in normal stance with split grip.  Take your swing and strike the ball as hard as you can and then abruptly check the bat after.  These need to be done at 100% intent.  Repeat to different tee heights.  This also helps with timing as you need to resist until the ball is in the proper location because you only have slightly over 90 degrees to get to full speed and stop.  Don’t let the hitter lean forward as a cheat.

11. Bat 180 degree check swings (split grip) off flip – start in normal stance with split grip.  Take your swing and strike the ball as hard as you can while continuing to finish as far as you can without rolling over.  These need to be done at 100% intent.  Repeat to different tee heights.

12. Bat 180 degree check swings (split grip) off flip – start in normal stance with split grip.  Take your swing and strike the ball as hard as you can while continuing to finish as far as you can without rolling over.  These need to be done at 100% intent.  Repeat to different locations (in, out, middle).

Mechanics Summary

Mikayla has some interesting metrics but can definitely do a few things to better take advantage of them.  As she begins her launch, she accelerates so fast that her hands lag.  The faster you turn the more you tend to need to think hands first.  This is because otherwise the time it takes the hands to respond to the rapid acceleration will allow for the hands to lag and the rear elbow to race.  This will then force the torso to respond by trying to speed open to deliver the lagging hands.  I added the check swing progression (in the swing prep section) to better assist with this lag.  She does get to lead leg extension slightly earlier than expected and this can lead to a lack of adjustment if not properly managed.  All and all she fits the model of a high level hitter but can be more efficient as she eliminates some of the lag on the back side of the swing and monitors the timing of lead leg extension.