Blast’s Plane score measures the percentage of time during which your swing is on plane (on-plane efficiency %) and the angle you make contact relative to the horizontal (attack angle). According to Blast, this metric is relevant because players that stay longer on plane:
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- Consistently barrel up balls
- Can better adjust with their body
- Are more consistent with exit velocity and launch angles
There are several potential physical impediments that could lead to an undesirable Plane Score. Issues could range from lower body weaknesses, limitations on t-spine disassociation and even weaknesses in the shoulder region.
The suggestions provided below are divided into two sub-groups depending on whether you have access to a weight room or not:
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- Limited Equipment
- Weight Room
If you’re looking to address your limitations in the weight room, we highly recommend that you get a thorough assessment by a qualified strength coach or physical therapist. For those looking to work with the Limited Equipment list who can’t get an upfront assessment, we suggest you follow the complete protocol further below (preferably 2x / week).
Each exercise listed below has a video link with associated sets and reps. Here is a “sample” video:
Suggested Ranges
Limited Equipment
The exercises listed below require minimal equipment available through our e-commerce site.
Following is a listing of the exercises with video links (for additional descriptions on each and their relevance to Blast metrics please click here).
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- Not selected for this metric
- 1-Leg Backwards Hops (2X 5/side)
- Band Resisted Split Squats (2X 8)
- Hip Flow Circuit (2X 2/ea way)
- Rotary 6-cone Drill (2X ea way)
- Not selected for this metric
- Straight Leg Hip Turns (2X 8/side)
- Not selected for this metric
- Band IR @ 90 Degrees (2X 10)
- Band Lat Stretch (2X :30 sec / side)
- Alligator Walks (2-3X 10 yds)
- Not selected for this metric
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For the specific equipment required for these exercises you can click below for our Blast Motion Training Package.
Weight Room
*** Note: If you’re looking to address limitations in the weight room as listed below, we highly recommend that you get a thorough assessment by a qualified strength coach or physical therapist.
Following is a listing of the exercises with video links (for additional descriptions on each and their relevance to Blast metrics please click here).
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- Not selected for this metric
- Trap Bar Deadlift 60-70% 1RM (3X 8)
- SSB Split Squats (6X 4/side)
- SLDL – Single Leg Deadlift (2X 6/side)
- SLDL – Single Leg Deadlift (2X 6/side)
- Not selected for this metric
- Med Ball Shovel Pass (2X 6/side)
- Not selected for this metric
- 1-Arm Cable Row w/ Rotation (2X 10/side)
- Bench T-spine Mob (5 complete exhales)
- Waiters Walks (2x 20 yds / side)
- Not selected for this metric
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Disclaimer: Any application of the recommendations set forth in this guide is at the reader’s discretion and sole risk. The information offered is intended for those athletes in good health. Anyone with medical problems of any nature should see and consult a physician before starting any exercise program. Even if you have no known health problems, it is advisable to consult your doctor before making major changes in your lifestyle.