The Throwing Velocity Video is part of the Performance Plus Screening Series. Throwing velocity can be measured in many ways. our preferred way involves using a pocket radar and standing behind a net in alignment with the thrower and measuring the speed of the throw. Take the average of 3 throws. Make sure the player has suitably warmed up prior to this test.
Assessment Bat Exit Velocity
The following video on Bat Exit Velocity is part of the Performance Plus Screening Series. To measure Bat Exit velocity you will need a radar. We suggest the Pocket radar. Its important to use the same radar for all testing to maintain consistency. To measure have the Radar about 4 meters behind the contact point. Its really important to have the radar facing the path of the ball flight (so the radar will be angled slightly upwards.) Take the average of 3 hits.
Screening Broad Jump
The Standing Broad jump is part of the Performance Plus Assessment and screening series. The standing broad jump is similar to the standing vertical jump and is tested at the NFL Combine as a premier metric for power and speed-strength. To test, simply stand on a marked line with your feet pointing forward with the toes on the line. Jump. The final measurement is done at the heels, not the toes – so it’s from your toes at the starting position and the back of the heel at the landing position. Test this 2-5 times until you get your maximum distance, then record it for future use.
Screening Lateral Jump
The Lateral Broad jump is part of the Performance Plus Screening Series. The standing lateral jump is similar to the standing broad jump except you will be standing sideways when you execute this unilateral jump. If you are right- handed, turn so the edge of your left foot touches the starting line, then swing your left leg across your body and explosively push off your right leg. Land on your left leg and plant. Remain standing. The ending measurement is done off the outside edge of your left foot. (Reverse for left-handed pitchers.) The point is to explosively drive laterally off the posting leg in the delivery. Give it a few shots and record your best for the day.
FABER Assessment
The FABER test assessment is part of the Performance Plus Assessment Series. To execute the FABER test, lay on your back and bring your right knee to your stomach/chest. Externally rotate your hip by moving the knee sideways towards the ground and place your right ankle just above your left knee. Lower your right knee toward the ground without “hiking” your hips in a compensatory motion. To pass the FABER test, the knee must be close to the floor (about 2-4 inches) while lying flat on your back and without over-rotating around your hips. Repeat for each leg.
Cuban Press
This Video is part of the Performance Plus Strengthening Series. The Cuban Press with Cuff Weights is a good exercise to promote strength and power of the shoulder girdle and is especially useful in pitching and throwing. Commence standing in an athletic position, with the cuffs placed around the wrists. Abduct the arms to 90 degrees with the elbows bent also at right angles, with the hands facing down. Set the shoulder blades and then rotate arms so that the hands face up. Keep the shoulders at to 90 degrees to this point. Now press the arms up so that the cuffs meet above the head. Slowly lower the hands back to where the shoulders are at 90 degrees, and then slowly lower the hands down to the ground. As with all the strengthening exercises try and maintain trunk and head control as you perform the exercises. Best done as 3 sets of 6.
