Blog-Individualized Movement & Mobility Programming

Updated: Nov 11, 2020


The OnBaseU hitting screen is made up of twelve different movement quality tests. After screening an athlete, coaches then have a better idea about the athlete’s physical limitations. This helps them as coaches by understanding what the athlete can or cannot do. But while the screen is helpful for understanding athletes, the end goal should be improving the athlete’s movement abilities and improving their on-field performance.


First I built workouts in TRAQ for each test of the OnBaseU Screen. Each workout in TRAQ is made up of exercises related to each movement test. The exercises in each workout help the athletes improve their movement quality. I used TPI’s exercise catalog from their website to find exercises that matched up with all the tests from the 'OnBaseU' screen. For example, the Pelvic Rotation Test checks an athlete’s ability to disassociate their hips from their trunk. Using TPI’s filters one can select “OnBaseU disassociation” and it returns different exercises that will help athletes improve their ability to dissociate. I used collections of these exercises to build most of my workouts. After designing workouts for each test, I created two- and five-day templates which I’ll touch on again later.


The next step in my process is to enter the results of the athlete’s screen into a program I created in R. The program outputs individualized programming for each athlete based on the results of their screen. I created these reports using Rmarkdown which is great because you can output the reports to HTML, PDF’s, or Word documents. These reports can be sent directly to the athletes or the coaches in charge of programming the athlete.

The next step is to take this report and use it to write a program for the athlete using the templates I built out in TRAQ. I match up the prescribed programming from the report with the templates inside TRAQ. Then it's as simple as dragging and dropping the templates onto the athlete’s schedule in TRAQ. Inside their calendar, they can view each workout and see the prescribed reps and sets. There are also links to videos where they can see how the exercise is done.

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