Mobility Screen

Paige sets up in a neutral spine position in her athletic stance.  In her pelvic tilt screen, she was limited in posterior tilt as she showed vibration. This suggests there is an imbalance in her lower abdominals. Once improved, this will likely help Paige maintain posture throughout her swing.  Paige passed both disassociation screens which indicates she is capable of separating body segments. In the overhead squat screen Paige’s feet flared out as she attempted to reach max depth.  She was limited in her ankle dorsiflexion screen. This will make it difficult for her to control her body as she loads and unloads.

Paige was “looser” in her thoracic rotation screen as she showed 70 degrees of thoracic rotation to the right and 75 degrees to the left.  Her thoracic side bend was 45 degrees in both directions. Her scapular retraction was 4 inches. 

Paige had 45 degrees on internal hip rotation on the right and 60 degrees on the left.  She had 45 degrees on external hip rotation on both sides.  In her glute bridge screen, she showed core instability. As expected, her ankles showed instability in the single leg balance screen. Once Paige improves her dorsiflexion (ankle flexion) she will likely improve her stability and in turn, she will be able to control her load. Paige passed all shoulder, wrist, and cervical screens.

Force Plate Swings

Paige loads into the ball over her back foot as she loads into her forward advance.  We want to see her load into the heel or whole foot. Once Paige improves her ankle dorsiflexion, she will likely be able to control her body going into. Her forward advance.  In her loading phase, she generates 93% BW of vertical force in the rear leg.  Ideally, we want this around 98%-100%BW and once improved, she will be able to create an anchor to the ground. In her front leg, Paige generates 147% of vertical force and has a slower rate of force development. What this means is she lands her front foot and then swings versus swinging her foot to the ground. Once her ROFD improves she will likely increase her turn speeds and delay her swing decision.

KVEST Sequencing & Rotational Speeds

Paige presents as an out of sequence swing pattern (pelvis, upper arm, torso, and hand). This is likely caused by her thoracic mobility. Paige counter rotates as she loads, meaning, her left shoulder turns towards home plate as she loads. This will force her to either Ideally, we want her left shoulder to be relatively in line with the pitcher. This is all due to the counter rotation and once this is improved she will likely create an in-sequence swing/ reduce roll overs.

Bat Sensor Data

Paige’s bat speeds are above average, ranging from 67-74mph. Her attack angles ranged from 2-7 degrees. Ideally, we want these angles to range from 8-12. Her rotational acceleration numbers were average at 14G’s. Her time to contact is average at 160ms. Vertical bat angles (vary based off of pitch location) but also show if a player is maintaining their posture. Paige tends stand up as she begins rotation. This results in a flatter vba (more mishit balls).

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 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. 

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 single arm pull through – 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.

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.

Swing Prep

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).

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).

Rate of Force Development – 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.