March 9, 2018March 9, 2018 Heather “Yoga and baseball? Today, it’s a more common combination than you might think. Teams across the MLB have come to embrace this ancient practice. But it isn’t just the meditation and peaceful clubhouses they’re after. Yoga has become the go-to recovery strategy to help players safely make mobility gains in areas that become fatigued. What biomechanics do baseball players need to excel, and how can yoga help? We’re here to share what we’ve learned about baseball and yoga biomechanics in the lab and hope you enjoy!” – Ben & Steph MEASURING THE BIOMECHANICS OF BATTING AND PITCHING Biomechanics and baseball is what Motus is all about. Since 2010, they’ve used their clinical biomechanics lab to assess pitchers and batters at every competition level. The lab process is robust, and requires sixteen Raptor-E motion capture cameras to be calibrated around a pitching mound or batting cage with millimeter precision. The athletes then need to wear upwards of 50 reflective markers that are placed specifically on certain bones and joints. The end result is a 3D measurement of the athlete’s motion. Motus then uses its physics engine to extract hundreds of key features of a pitch or swing. What’s the purpose of measuring all this data? For pitchers, the goal is simple- learn the biomechanics needed to throw the ball fast and accurate, but without getting hurt. After mining the Motus database and some statistical analysis, they found a few things that correlate strongly to pitch speed. Here are two of them. First, Motus found that pitchers who get more trunk separation in the delivery throw harder. Trunk separation is the relative rotation between pelvis and the chest and occurs right around the time of foot contact. The pitcher below achieves so much trunk separation, that you can even see his oblique muscles stretching in a diagonal line. Trunk separation is important because it allows the pitcher’s core to build up potential energy during the pitch, similar to a coil. As the pelvis first rotates, the core begins to stretch and separation is created. Milliseconds later the trunk rotates with even more velocity. This buildup of energy from the ground up is referred to as the kinetic chain, and the pitcher below is very efficient with his. It’s not easy to achieve trunk separation though. It requires excellent mobility and strength. Particularly, a pitcher needs to have great active range of motion of the spine. This is referred to as thoracic rotation. This plane of motion is often inhibited by tight or fatigued large muscle groups such as the psoas, obliques, or lats. It can even be due to tight smaller and deeper muscles in the erector spinae group. There is also the chance that these muscle groups could be inactive, and need to be rehabilitated through neuromuscular therapy. TRUNK SEPARATION What else correlated to Velocity? Trunk Flexion at Ball Release. Motus found that pitchers who get greater forward trunk flexion at release have higher pitch speed. While pitching requires great rotational strength and mobility, it also requires a bit of sagittal plane mobility. Pitchers who have the required mobility to achieve greater trunk flexion, have more space to generate faster trunk flexion angular velocity. It is similar to a catapult being pulled back farther. The further back the lever is stretched, the further and faster the object is shot forward. Achieving proper trunk flexion at ball release can sometimes be a difficult thing to do. It requires active range of motion of the lead hip and spine. Particularly, a pitcher needs ample hip flexion and hip adduction, as well as spinal flexion. These planes of motion are inhibited by tight muscle groups such as the erector spinae, hamstrings, IT band, and gluteus maximus. TRUNK FLEXION For baseball batters, the story is quite similar. Instead of throwing hard, the goal is to leverage biomechanics to swing hard, but with with consistency and timing. Mining of the Motus database revealed that batters achieve greater bat speed when they utilize the following biomechanics . First, batters with the best bat speed can achieve greater rotational energy and velocity of the pelvis. This is another concept of the kinetic chain. Batters who are able to use the legs to load the lower half and pelvis, are then able to release the stored energy rotationally up the kinetic chain. This summation of rotational energy continues to transfer faster rotational speeds to higher segments, ultimately resulting in the fastest moving part—the bat. How do batters get ample hip rotational velocity? HIP ROTATION VELOCITY AND ENERGY Besides improving rotational strength, the Motus database has found a few biomechanical factors that correlate to hip speed. Batters who are able to generate more back hip internal rotation at the load are shown to achieve greater pelvis rotational velocities. Below is a MLB batter tested in the Motus lab, who achieves ample back hip internal rotation at load. A major factor in this functional movement, is that the batter’s natural range of motion allows for this to occur. Often times, a batter’s back hip is over trained and extremely externally rotated- particularly due to tightness in the external rotator muscles like the gluteus medius. The batters back hip may also be locked into a more internally rotated and flexed position, with tight muscles like the or adductor longus or hip flexor muscles like the psoas. Either case result in the inability to load the back hip during the swing, and thus generate ample hip rotational velocities. BACK HIP INTERNAL ROTATION AT LOAD Another major influencer of a batter’s hip speed, is their pelvis rotation at ball contact. We have found that batters who achieve up to 90 degrees of pelvis rotation at contact have the best hip rotational velocities, and batter’s who achieve less than 90 degrees have poorer pelvis rotation velocity. This has a similar mechanism to our pitcher’s who have poor trunk flexion at release- they do not utilize a full range of motion to generate speed and power. Seen below is a batter who achieves excellent pelvis rotation at ball contact, and as a result, generates excellent hip rotational velocity. This is only possible if the lead hip has the ability to internally rotate on itself. There is a similar mechanism at play compared to the internal rotation at the load. The hip can either be locked into external rotation or internal rotation. For batters locked into external rotation, their gluteus muscle groups, and piriforimis muscle groups need to be actively stretched, whereas the batters locked into internal rotation will likely need to loosen up their hip flexors and adductors (psoas and adductor longus). PELVIS ROTATION AT CONTACT YOGA BIOMECHANICS Motus hosted Steph Armijo (Founder of Yoga42) in their biomechanics lab to break down what the body goes through in a variety of yoga poses. This is just a small sample of the data collected, but serves as a great introduction to the most critical yoga moves for beginners and how they can help improve baseball performance on the ball field. But first, what is yoga? A typical yoga session for baseball players lasts between 45-60 minutes and focuses on healthy, intelligent movement patterns (sports specificity enhances performance and minimizes injury risk). Classes typically begin with a slow warm-up followed by active stretching to increase balance, coordination, and functional strength. As athletes progress in poses, variations to increase ROM and varying load are introduced. The sessions transition to passive stretches, breathing exercises to calm the nervous system, and a resting period to end each session. Here are some specific poses you’ll see in a class, and how they can help you on the field. DOWNWARD FACING DOG One of the most common poses in all types of yoga practices, Downward Facing Dog starts with hands and feet on the ground (shoulder and hip width apart), with hips as highest point, creating an upside down “V” position. Heels may or may not reach the ground. Down dog stretches entire backside of body. Modifications specific to baseball players: start with feet wide apart on mat with knees bent. Tight hamstrings can limit spinal mobility, so if there is rounding of spine, bend the knees more. Athletes may need to bring their hands wider than shoulder width apart with hands rotated out slightly. Notable Biomechanics – Hip Flexion = 85 Degrees – Ankle Flexion = 35 Degrees Muscle Groups Targeted – Hamstrings – Gluteus Maximus Baseball Benefits – Pitching Trunk Flexion (Release) – Batting Back Hip Internal Rotation (Load) – Batting Front Hip Internal Rotation (Contact) FORWARD FOLD There are several variations of the forward fold in yoga. Feet should be at least hip width apart with the hands reaching toward ground. Athletes may bring feet even wider apart (closer to mat width) with a soft bend in knees. The forward fold is a great warmup stretch to feel length in the lower back and backside of the legs. Notable Biomechanics – Hip Flexion = 102 Degrees – Trunk Flexion = 53 Degrees Muscle Groups Targeted – Hamstrings – Gluetus Maximus – Erector Spinae Baseball Benefits – Pitching Trunk Flexion (Release) LOW LUNGE WITH TWIST This pose is a variation of the low lunge. It begins with the front leg bent and the back leg straight. If the left foot is forward, place the right hand on the ground with left arm extending up. Athletes can encourage trunk separation by placing hand on a block to keep the back hip from dropping down. Notable Biomechanics – Front Hip Flexion = 114 Degrees – Back Hip Extension = 28 Degrees – Trunk Rotation = 68 Degrees Muscle Groups Targeted – Lats – Obliques – Psoas Baseball Benefits – Pitching Trunk Separation HUMBLE WARRIOR Humble Warrior is a variation on Warrior One. In Warrior One, the front leg is bent in a lunge position and the back foot is grounded down, rotated outwards at a 45 degree angle. Hips are squared forward. From this position, hands are interlaced behind the back and the body folds forward to place shoulder on front leg. While pressing weight on the outside edge of the back foot (to keep arch lifted), the pelvis is rotated forward as much as possible. The front hip will try to shift forward. Athletes can step the back foot in slightly to help with achieving forward pelvic rotation. If it’s difficult to interlace hands, use a towel or yoga strap to separate the hands a bit while in extension. Notable Biomechanics – Front Hip Flexion = 114 Degrees – Back Hip Extension = 28 Degrees – Trunk Rotation = 68 Degrees Muscle Groups Targeted – Gluteus Maximus – Adductor Longus Baseball Benefits – Batting Hip Internal Rotation (Load) – Batting Hip Internal Rotation (Contact) – Pitching Trunk Flexion (Release) CHILDS POSE Child’s Pose is typically used as a resting or transition pose in yoga classes. Start with knees wide apart, big toes touching, sitting hips back to heels. Extend arms forward and rest forehead down on ground. Athletes can modify this stretch by placing a blanket or towel between hips and heels. A yoga block can be placed under forehead if head doesn’t reach the ground. Notable Biomechanics – Hip Flexion = 102 Degrees – Trunk Flexion = 80 Degrees – Shoulder Abduction = 150 Degrees Muscle Groups Targeted – Gluteus Maximus – Erector Spinae – Lats Baseball Benefits – Pitching Trunk Flexion (Release) PIGEON This is another common stretch you see baseball players do as part of their pregame routine. With front shin forward and back leg extended, the body is folding forward over the front leg. If right knee is forward, The right heel is close to left hip. The goal is to keep pelvis square with the ground. There are also several modifications of this pose for athletes. If there is space between front leg hip and ground, place a block/towel underneath the pelvis. If there are any knee issues or a tight back, this pose can be done supine with ankle crossed over knee. Notable Biomechanics – Front Hip External Rotation = 64 Degrees – Front Hip Flexion = 94 Degrees – Trunk Flexion = 47 Degrees Muscle Groups Targeted – Piriformis – Gluteus Maximus – Erector Spinae Baseball Benefits – Batting Pelvis Rotation (Contact) LIZARD Lizard pose is similar to a low lunge but with both hands on the inside of front foot. This pose can be done with back leg lifted for an active stretch or back knee down for a supported passive stretch. Option to stay on hands or lower forearms down to ground. Athlete modification: place yoga blocks underneath forearms to keep spine from rounding. Notable Biomechanics – Back Hip Extension = 10 Degrees – Front Hip Flexion = 154 Degrees – Front Hip Abduction = 25 Degrees Muscle Groups Targeted – Piriformis – Gluteus Maximus – Erector Spinae Baseball Benefits – Pitching Trunk Flexion (Release) – Batting Back Hip Internal Rotation (Load) – Batting Pelvis Rotation (Contact) SUMMARY OF YOGA BIOMECHANICS Woah! That was a lot of information. It’s only just the start. But here’s a quick cheat-sheet to help guide you in understanding what yoga poses can help you with your game, and what muscle groups they are acting on. WANT TO MEASURE THESE BIOMECHANICS WITH YOUR TEAM OR AT YOUR STUDIO? Baseball players need to balance mobility and strength in order to succeed on the ball field. The trick becomes knowing what kind of mobility deficiencies exist, and measuring them. The motusONE is a tool designed to do just that. Players and coaches can assess and measure this mobility with clinical grade motion sensors by Motus. Here is how it works. The motusONE is a network of six motion sensors embedded in compression apparel (shirts and leggings). Users can subscribe to a variety of assessment protocols, but the one of interest here is their Range of Motion (ROM) assessment. It takes the user through 30 active range of motion movements, that evaluate max joint angles of the shoulders, spine, and hips in each plane of movement. Users can quickly identify mobility deficiencies that map to tight muscle groups, with an easy 7 minute exam. If you’re not measuring these bioimechanical data, you’re guessing. To purchase a six-sensor motusONE Biomechanical Assessment Platform, visit our storefront and get yours today. Use code “YOGA42” at checkout to receive $35 off your purchase! ABOUT THE AUTHORS Steph Armijo is the founder and lead instructor of Yoga42, specializing in working with professional athletes and teaching yoga programs to baseball teams and individuals. She designs her programs for in-season and off-season training and focuses on regulating the nervous system and recovery training. Steph’s goal is to use Yoga as a tool for active recovery, injury prevention, and increased mindfulness. She can be found teaching teams and classes across Manhattan, and currently serves as the lead instructor for the New York Mets Yoga Club. To inquire about scheduling team or individual yoga sessions for athletes, please email info@yoga42.com. Ben Hansen is the CTO at Motus Global. He specializes in movement analysis software development using wearable technology and motion capture cameras. Prior to Motus, Ben was a biomechanics engineer for the Milwaukee Brewers, helping pitchers, batters, and front office staff reduce injury risk and enhance on-field performance of players. His goal is to help people promote health and wellness through holistic performance data. Need More Biomechanics? Sign up here! * indicates required Email Address *