K CANON ROOKER (2014 / MIDDLE TENNESSEE STATE)

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CANON ROOKER:  Class of 2014 at MTSU. Loving pilates as it makes his hips feel great and that its going to help!

COLLEGE: Playing currently at MIDDLE TENNESSEE STATE UNIVERSITY

INJURIES: Had pelvic reconstruction surgury in August 2014. Overuse of the muscles from working out and kicking. Finally gotten the pain out of control and finally ready to move forward. Doctors had to reconnect hip, groin, and lower ab muscles to pelvis. The injury was ripping his pelvis protective layer open. Initial 12 week recovery. 12-16 weeks to begin kicking after that. Had symptoms of a sports hernia.

WANTS TO LEARN:

INSTAGRAM: @ctrooker

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“PROTECT BEFORE YOU CORRECT — CORRECT BEFORE YOU DEVELOP”

NOTES:  JO to CANON:

Glad to have you on PBJO!

All these improvements TAKE TIME!! Be patient and have a open mind – learning about your body from the inside out is the fastest and SAFEST way to develop! BE SURE TO WATCH ALL THE VIDEOS AS YOUR CASE STUDY IS FILLED WITH PLAYLISTS THAT COVER ANYTHING YOU LIKE TO LEARN ABOUT. Feel free to contact me anytime as I am truly here to help!

NOTES:

(JOINED JANUARY 2016): Signed up for MONTHLY then 6 MONTH PLAN

(April 2016): Having a good spring but thinks he’s falling off a bit. Started off really strong but got little weaker, most likely muscles tiring a bit. Overall hips feel stronger and don’t fee weak and sore like last year.

(JUNE 2016): Feels as tho he is not balanced enough. Help him over FT + internal rotation strengthening with chiro in MTSU. Pushing off tippy toe so wondering about his hip joint being stuck, chiro can assist. 

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There’s a lot of different ways to position the front foot. Ideally make it for the specific sport your training for. So for kicking might be an interesting drill if you can mimic a no step kicking drill with the med ball hip toss. Start with ball on left hip and bend into knees few inches, lats activated. Short powerful throw into wall driving tight hip to powerful deep stretch

(JULY 2016): (7/13) FTime. Watch FG/KO film. hip placement clearly improving and skipping thru rather than the side. Showed him 2 external rotation stretches and talked about how hips work on contact. Showed “short step” heel down concept before KO for half steps. 

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(AUGUST 2016): (8/2) Canon feeling stronger and getting better height with better hip position. Still working on not letting arm come behind back preswing but he’s working on it. (JO) Will be much better by Sept). (8/17) Canon feeling weaker, needs to recover better. Recommended ICE BATH to chest twice a day. Send him the WIM HOF VIDEOS. Ton of other stuff but def do a beginner pilates mat before shower/bed. Happy to do pilates with him on facetime so he is doing them right

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(SEPTEMBER 2016): (9/12) Canon pulling the ball in practice waiting to talk to him

(DECEMBER 2016): (12/11) Waiting on Film from Canon to help with his KO’s, finals week rest will be needed too. Def recommend pilates and running uphill few miles for a week on 6.5 to 7 mph on treadmill. Will give additional stretches as i see how he is moving

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(FEBRUARY 2017): (2/9) Added Upper body playlist to learn breathing and upper body bracing. Basically how to learn NEUTRAL torso to overcome OVER EXTENSION as you grow into your body. WATCH 1-10 to see the source (short breathing) and how to fix (breath sequence, PULL UP Progressions and KETTLEBELL Weighted Carries (2/16) Introduced to Classical Instructor Julee Jones in Bellevue, Nashville

“CONNECTING” UPPER BODY TO CORE

(BREATHING, WEIGHTED CARRIES, NEGATIVE PULL UP PROGRESSION)

The CONNECTION from RIB TO HIP and RIBS TO SHOULDERS (lats) and be extremely difficult or IMPOSSIBLE with Interanal Rotated Shoulders, putting the neck and nervous system in a stressed or POOR POSITION. Your nervous system is the most heavily guarded system in your body. When there is a bad position present in movement, your body CREATES BRAKES and stops the kicking or punting motion in its tracks.

There is a DIRECT CORRELATION between poor neck position and hips STOPPING AT CONTACT. By learning how to hide the ribs in athletic breathing or movement, you can LEARN to stabilize shoulders better and ultimately the neck in better position to let your body MOVE AS INTENDED.

USING THE CASE STUDY

1) LEARN ……………………….. How to move using classical pilates

2) INTEGRATE ………………… Into your training & weight room

3) TEST ………………………….. During filmed practice (EMAIL YOUTUBE LINKS)

4) CONTACT JO ………………. For film, specific questions and deeper insight

5) IMPROVE & REPEAT……….learn from each note, coaching video, correct bad habits

INSTRUCTION VIDEOS

(FIELD GOAL STANCE WITH NEUTRAL HIP PLAYLIST)

FORM ISSUES

(#1)  ARMS BEHIND BODY

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Your arms are smarter than you think!

It recognizes that when you are out of control, your brain is going to fight your body to mess with the motion because it KNOWS you are NOT in position to do what you are about to do.When your shoulders are set at an externally rotated position, your elbow should NEVER go behind your back line when you are IN CONTROL. This means that for a split second, they rotate internally and your arms go behind your back line.

THE MOMENT your body senses your out of control, it sends you a chain reaction to FORCE YOUR BODY TO SLOW DOWN!!

  • When your shoulders break, that affects the rib connection and they STICK OUT , turning your back into an UNSTABLE BOW
  • When your ribs stick out, your core gets DE-ACTIVATED and your hips separate from your ribs.
  • When your hips separate from ribs, your ANTERIOR PELVIC TILT gets even worse
  • When APT gets worse, your BUTT DE-ACTIVATES, allowing your kicking knee to go further back then when you run
  • When kicking knee back too far, the foot tracks up above mid thigh, your foot energy has no choice but to transfer energy into ground rather than ground-UP!!
  • Another negative outcome of arching your back: your plant leg/knee has less room to move and does not have the ATHLETIC BEND to support the body on the way UP since your BUTT IS DE-ACTIVATED. For this reason you crash into plant hip flexor and knee (leads to tendonitis).

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TIPS:

  • Look at the PALMS of FG Kickers. Many of the better Kickers palms track toward the line. Most palms facing down are 99% going to internally rotate shoulders.
  • Notice the left toe UP and Plant Knee bend of the balanced K on the left. K on the right has a steel pole for a plant leg about to drive that energy straight up into his hip capsule, making his APT even worse with every rep.
  • Notice the back swing of the K on Left with NEUTRAL HIPS compare the the Pelvic TILT on the right. If the butt is activated and hip flexors lengthened it will be IMPOSSIBLE to get the kicking heel so close to your butt.

(#2)  BREAKING THE “HELICOPTER” and “THE WINDMILL” Arm Motion

The “Windmill” is a tricky habit to break. 95% of Kickers come from a soccer ball, and this is a natural arm position found in the corner kick with intention to bend the ball towards goal. The main issue is that when you transfer from soccer to football, an unbalanced center of gravity and a hooking line drive sweet spot you have been practicing (for 5-10 years) suddenly has ZERO production to kicking a HEAVIER BALL HIGH AND STRAIGHT = SMALLER SWEET SPOT.

There are 3 causes for the “Helicopters”

  • LOWER BODY ‘Over Powers’ the UPPER BODY
  • TOP HALF “Beats” LOWER HALF to the Ball
  • Internally Rotated Shoulders / lost connecting to LATS

Having the Top Half not as strong as the bottom half is very common in high school (I did this too in HS). All of us grow at different rates, and most of our strength training isn’t properly taught. For this reason, most high school specialists have trouble “CONNECTING” the upper body to lower body through the LATS & TRUE KICKING CORE. This is EXACTLY what learning classical pilates for – to speed up the “PROPORTIONAL CONNECTION” from top & bottom halves so you can manipulate your body better to having proper technique, lift and POWER.

(#3)  BREAKING THE “CORNER KICK” CRUNCH

Much like (#2), this PLANT ARM muscle memory driven into your body thru soccer is tough to break. These “connections” can be enhanced through pilates movement and technique videos. Don’t worry, you can absolutely improve by enhancing the following ‘connections’ through pilates movement.

There are 3 causes for the “Corner Kick Crunch”

  • LOWER BODY Not “CONNECTED’ to  the UPPER BODY
  • Connecting LATS to SHOULDERS
  • Shoulder Have “Forgotten” Normal Range of Motion Over Time

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Notice the back of the shoulder “shrugging” to the ear, and naturally the palm faces the ground or towards the back wall. This movement severes the connection from the shoulder to lat, affect ability to crunch properly. This forces the upper body to crash down. When the body expects the energy from the kick to go “OUT AND UP” from fee to hips, the energy coming DOWN from shoulders puts too much pressure on hips and Plant knee (potential patella tendonitis injury).

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You can see a few examples of other internally rotated shoulders. In most cases, the neck and chin are forced out of position as well.

INTERNAL ROTATION OF SHOULDERS CAN RESULT IN MULTIPLE ARM SWING PATTERNS (typically low across body)

(#4)  NECK ISSUES

This one is pretty simple to understand, but difficult to integrate! That’s what pilates helps you do, even if you don’t get it right away.

Without question, your neck is pretty darn important because it protects the nervous system connecting your brain to the rest of the body! If you put it in a crappy position, your are going to FUCK UP the signals to the motor and nerve system -allowing your body to move and react properly.

THE BEST POSITION for your neck is when you SNEEZE!!  When you sneeze you lengthen your neck, shoulders drop down back to neutral position, and chin DOWN and IN (like we are holding a softball between our chest and chin).

Here’s a quick test:

1.) Can you jump higher than normal when you stick your chin out pre-jump?

2.) Can you run faster when you stick your chin out?

3.) Can you kick a ball with more or less power when you stick your chin out pre-kick?

The overwhelming answer to all these are a screaming NO!!! The only problem is that no one until now has been able to teach it to kids developing in high school.

How to FEEL proper chin position: (Check within Instruction Videos UP TOP)

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DRILL WORK

NO STEP

ONE STEP

FIELD GOAL

KICKOFF

CLASSICAL PILATES

(BEGINNERS: DO (1) Pre-Pilates then (1) Beginner BACK TO BACK 3 times the first week)

  • See if you feel taller and more grounded the next morning!!!!

HOMEWORK

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ATHLETES: It’s very important you learn about the psoas as it is the ONLY TENDON GROUP THAT CONNECTS YOU UPPER BODY TO LOWER BODY!!!

LORDOSIS ATHLETES: You guys especially need to learn this because you need to learn how to RELAX/LENGTHEN the psoas or it will be extremely difficult to move in a normal range

(HOMEWORK PLAYLIST (HIPS, PSOAS, SITTING)

FG KICKING ATHLETES:

Something that we ALL suffer from in kicking FG and KICKOFFS after High School, is the WEAKENING or lack of Internal Rotation of our FEMUR into our Hip Joint. Remember, it is UNNATURAL to kick a football high and far year after year. THE TRUTH IS: unless our hips are pefectly neutral and proportionally strong compared to the rest of our bodies, the vibration of contact WILL take its toll. FOr this reason we need to constantly test and retest our Internal Rotation mobility of our KICKING HIP, and test and retest the EXTERNAL ROTATION of our PLANT HIP  over time. The longer we kick with an injured kicking hip, the hip will BORROW strength from the PLANT HIP to compensate. Once those muscles are overused, usually shows up as LOW BACK PAIN in the PLANT HIP.

GO THROUGH THE HOMEWORK PLAYLIST ABOVE TO LEARN ABOUT OPENING HIPS WITH BANDWORK

INTERNAL FEMUR ROTATION & STRENGTHENING  PLAYLIST