K CHANDLER WOOLLEY (2017 / MILL CREEK, WA)

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CHANDLER WOOLLEY: 2017 Kicker/Punter from MILL CREEK, WA. Trains withChris Sailer Kicking / Furney Kicking Academy.Planning on continuing my career in college, currently looking at D3 schools along the west coast as well as CWU being the most recent school I’ve started talking to

HIGH SCHOOL: Playing currently at Henry M Jackson HS.

INJURIES: None

WANTS TO LEARN: Wanting to work on eliminating my crunch on FG and KO, I’m 6’3″ so I find myself eliminating a lot of my potential power because my upper body tends to fold over on kicks leaving me to rely on solely my leg “pendulum” for power.

INSTAGRAM: @ChandlerWoolley

HUDL: http://www.hudl.com/video/3/2680437/581e5304bd7520136897bcec

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“PROTECT BEFORE YOU CORRECT — CORRECT BEFORE YOU DEVELOP”

JO to CHANDLER:

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.

BEFORE YOU BEGIN, I RECOMMEND YOU MAKE A PERSONAL YOUTUBE CHANNEL, SO YOU CAN FILM, UPLOAD, AND EMAIL ME LINKS (MiamiEliteKPS@gmail.com) TO ADD TO CASE STUDY WITH NOTES.

Feel free to contact me anytime as I am truly here to help!

Jesse

NOTES:

(JOINED OCTOBER 2016): Signed up for MONTHLY PLAN

(NOVEMBER 2016): (11/22) Created Case Study. Set up FTime to help with any technique or body issue he needs after learning more about him and his goals. (JO) HIGH KNEE JAB, FEET ARE TOGETHER ON FG. STARTING OUT WITH AN ANTERIOR PELVIC TILT. MAKE SURE HE WATCHES NO STEP EXAMPLES AND VIDEOS IN FG INSTRUCTION BELOW. 1 STEPS SOLID BUT BY STARTING WITH ATP HAS TROUBLE PUSHING OFF BACK LEG (TIPPY TOE) FOR POWER (CAUSE HIPS AREN’T BALANCED) AND “LANDS” ON PLANT FOOT RATHER THAN JUMP MOTION “DUNKING” HIP MOTION

LOTS OF VIDEOS ON STANCE IN FG PLAYLIST. Watch NO STEP PROGRESSION and NO STEP videos on FG PLAYLIST. (ONE STEP): Bend into back knee because back knee is hyperextended (because not neutral hips in stance-need to correct) makes it tough to transfer equal weight and stopping at contact cause not balanced from the start. We’ll get into FG as well but as you correct the hips in stance and shallower plant in NO and ONE STEP, FG WILL IMPROVE. We are gonna FORCE that right hip into better spot under our ribs so we FORCE our body to grow tall ( since when we correct the hip it won’t be pulled back like before)

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(DECEMBER 2016): (12/11) Asked if he needs anything to get started, I think 3lb weights would be good, if doesn’t feel like buying them i recommend filling small water bottles or big books! Show him BREATHING exercises to involve lower core kicking side. (belly hand and soccer/football)

(JANUARY 2017): (1/8) Chandler and I are gonna talk on the weekend on FT

 

(FEBRUARY 2017): (2/8) Added new film and talked to him about Internal rotated shoulders. The playlist below is AWESOME. Watch 1-10 and you’ll get a good idea about the connect between the breath and the lat connection of EXTERNALLY ROTATED (Neutral) Shoulder position 

(MARCH 2017): (3/10) Talked to Chandler great FTime! Covered neutral hips, squat tests, overhead weighted carries. Watch 1-10 videos below! 3- times a week for 30 minutes to WAKE UP that missing lat connection in the shoulder!

Teach how to begin correcting the plant shoulder with Kettlebells/Pull Up progression to stabilize shoulders ( In playlist below). Re-Learn NO STEPS and get on film. Watch videos 1-20 (while doing kettlebell exercises) to better understand what we are going to ACTIVATE in your shoulder

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 AFFECT ON HIPS/RUNNING/POSTURE) and how to fix (breath sequence, PULL UP PROGRESSIONS and KETTLEBELL WEIGHTED CARRIES. The Shoulders directly affect the BREATHE, HIP MOBILITY and WEIGHT DISTRIBUTION.

“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.

(APRIL 2017): (4/1) Uploaded recent film still rounding shoulders. FTime to walk him thru KB carries to fix shoulders, then lat – core connection

(MAY 2017): (5/7) Chandler sent in film, added to CS. Got to get him out of parellel stance because causing his weight to be back, forcing him to push off his tippy toe and LANDING/crashing into his plant at contact-rather than JUMPING at contact. Set up FTime to show him updated stance and how/why it will help and how to strengthen

 

 

USING THE CASE STUDY

1) LEARN ……………………….. How to move using Classical Pilates

2) INTEGRATE ………………… Into your technique 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

KICKING INSTRUCTION VIDEOS

(FIELD GOAL STANCE WITH NEUTRAL HIP PLAYLIST)

PUNTING INSTRUCTION VIDEOS

-Ray Guy ProKicker Instruction: Learn from a Legend

(PUNTING NEUTRAL HIP PLAYLIST)

FORM ISSUES

(#1)  KICKING ARM PULLING YOURSELF “BACKWARDS

The KICKING ARM can unfortunately cause equal havoc as the PLANT ARM- no surprise here as your arms typically balance out your body TOGETHER if body is out of control. The majority of kids that have this arm habit comes from “soccer DNA” that they are trying to break.

Typically weakness of the connection from lat to shoulders is to blame here. The domino effect can make your shoulders internally rotate & even put your neck in a compromising position that is COUNTER PRODUCTIVE to making proper contact for Kick or Punt. When internally rotated shoulder is out of line, it cannot “BORROW” aid from surrounding muscles (lat, trap, pectoral) for strength and control. The result is an uneven “bicep curl” motion with an arm behind your back. Often if one arm reaches back, the opposite arm reaches forward. After all, your body doesn’t know your kicking, it just doesn’t want you to fall down and break your nose.

NOTE: MANY KICKERS OR PUNTERS COMPLAIN THAT THEY ARE “SLAPPING” THEIR LOWER BACK WITH THEIR HAND AFTER CONTACT

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There are 3 causes for the “Pulling Yourself Backwards”

  • Weak Connection of LATS to SHOULDERS
  • SHOULDERS internally rotated
  • Uneven “bicep curl” of kicking arm.

Fortunately, each can be isolated, improved and corrected!!

This happens because leading up contact, your upper body is convincing your lower body it’s “landing” rather than “jumping.”   This forces u to shorten hip flexors rather than lengthen them (helps u maintain neutral hips). 
Doing this makes ur kicking hip lete causing u to reach for ball. Your hips WANT to go forward but since your arms are telling your momentum to STOP, so your weight goes into the GROUND↘️ forcing u to corkscrew and follow thru ⬅️ (for righties) rather than ⬆️↖️

(#2)  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.

(#3)  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.

(#4)  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)

(#5)  NECK ISSUES

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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)

(#6)  KNEE PAST TOE COMING ‘INTO’ ONE STEP

 THE FURTHER YOUR KNEE PASSES YOUR TOES IN ATHLETIC MOVEMENT, THE MORE “QUADDY” YOU WILL BE, SHORTENING YOUR HIP FLEXORS AT CONTACT (this is bad). 

The best way to explain this is to take a primal look at what separates human beings from the rest of the mammals: our ability to RUN AND JUMP. We are put on this earth to be hunters and gatherers, NOT kick pigskins 200 feet with 4.5 second hang times. However, IF WE MANIPULATE OUR MOVEMENT PATTERNS, we can DRILL the functional movements of RUNNING & JUMPING into our Kicking & Punting Technique.

Here’s a quick test:

1.) Do you have a better vertical JUMP when your knees are PAST toes (OR) tracking TOWARDS toes? (Vertical shin=good)

2.) When RUNNING are you faster and more powerful when HEELS LAND land BEFORE (OR) AFTER knees?

3.) When LANDING (and squatting), are your knees more stable and controlled on an INTERNAL (OR) EXTERNAL position?

Take look at pics from RG3’s broad jump. You can clearly see before liftoff he has internally rotated (valgus) knees. This is a case of improper movement that can ultimately lead to higher risk of ‘non-contact’ injury.

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When this dude lands a box jump, are his ankles, knees and hips more stable with vertical shins? Or the (unstable) knees WAY past the toes.

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These same poor running and jumping mechanics show up in the vast MAJORITY of Kickers and Punters because no one knows how to teach it. EXCEPT RIGHT HERE AT PBJO! Here’s a secret, it ALL STARTS WITH BALANCED, NEUTRAL & MOBILE HIPS AND LUMBER SPINE.

CORRECT Kicking foot position “into” ONE STEP

You will notice that in addition to kicking heel tracking past knee, the BACK KNEE is athletically bent enough for strong pushoff from Ball of the foot (NOT THE TOES).

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Notice that in addition to kicking heel tracking past knee, the BACK KNEE is athletically bent enough for strong pushoff from Ball of the foot (NOT THE TOES). Very difficult to have mobile hips when you stick your butt out =more likely to hyperextend back knee, meaning your body is ignoring your butt and hamstrings (the power & what keeps your hips neutral).

IN-CORRECT Kicking foot position “into” ONE STEP

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Notice in these pics that there are 2 common movement patterns that nearly ALL punters suffer from.

BY RULE:

THE FURTHER THE KNEE GOES IN FRONT OF THE TOE YOU = TOO MUCH QUAD…AND YOU ARE MORE LIKELY TO STICK OUT YOUR BUTT (PELVIC TILT) TURNING OFF ACCESS TO USE YOUR BUTT/HIP FLEXORS PROPERLY. 

UNBALANCED HIPS/ ANTERIOR PELVIC TILT:

  • TOO MUCH QUAD
  • ARCH LOWER BACK
  • ONLY ACESS BOTTOM HALF OF BUTT (Glute Max & Hamstrings)
  • SHORTEN PLANT HIP FLEXORS AT CONTACT (We need lengthened)

(DON’T WORRY I DID TOO!).

  1. (Red shorts) Although back leg athletically bend and appears to be pushing off ball of foot, the kicking knee is PAST toe. This makes the knee unstable, and most likely cause butt to stick out before contact.
  2. (Blue shorts) Although kicking knee is close to “normal jumping pattern” the punter has back knee hyperextended, which makes is every hard to generate power as you transfer weight. BOTH of these usually result in the athlete leaning back in follow thru (out of control). This STARTS in stance. If hips are not starting neutral, only gonna get worse, usually crashing into hips and knees at contact

(#7) THE “WINDMILL” SEQUENCE

This is 2014 K Blake Horn, current sophomore YALE kicker Senior Season of High School

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Approaching the ball, to the common eye looks pretty balanced. You got to pay close attention to what the body is doing UNDER THE DECEPTIVE BLACK SHORTS & SHIRT. Although it looks strong, the left shoulder starting to internally rotate, because the hips are tilted forward (picture is delayed, much higher backswing)

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Rather than crunching Plant Arm higher than rib/chest level, you can see arm crunching low hand below the waist.

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You can clearly see that although he is strong enough to recover his hip position  (PROPERLY JUMP “OUT & UP” Thru the ball – lengthening out of Plant Hip Flexor), his UPPER BODY is NOT CONNECTED to his LOWER BODY. In other words, his LATS and LUMBAR SPINE are not strong enough to support the Upper body as the energy transfers UP through his lumbar spine.  Result, the top half CRASHES DOWN. Since the center of gravity is shifted unevenly over the kicking leg, puts a TREMENDOUS amount of stress on your lower back and plant knee (patella tendonitis).

BACK INJURY: Blake had back surgery (fractured vertabra) freshman year at YALE, and was forced to learn the correct way to kick after 4 months recovery and Physical Therapy. I tried to warn him senior year as he was with a different coach, and he paid the price. Happy to say that Blake fully recovered and completely changed his form to protect his body with proper technique.

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!!!!

PRE-HAB PLAYLISTS

INSTRUCTION BY IG: @PERFROMANCEANDWELLNESSCHIRO

DR MATT WAS ALL BIG 12 PUNTER AT U COLORADO

DR. MATT DILALLO  

DR. ADDISON SEITTER 

SHOULDER PREP PLAYLIST:

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

 (1-4)        K/P CORE STRENGTHENING, WARM UP, KP SPECIFIC

(5-7)        SITTING AFFECTS THE HIPS

(7-11)       HIP MOBILITY

(12-18)     SHOULDER MOBILITY

(19-26)    CORRECT THE ANKLES &FEET

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 BELOW TO LEARN ABOUT OPENING HIPS WITH BANDWORK

INTERNAL FEMUR ROTATION & STRENGTHENING  PLAYLIST

CONNECTING: CORE TO RIBS & SHOULDERS

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.

BREATHING CONCEPTS 

POOR BREATHING is a major source of a ton of hip and lower back issues. Makes perfect sense because everyone in school or office sits too long, causing Anterior Pelvic Tilt, which takes your PSOAS, QL (connected to DIAPHRAGM) and many other muscles & tendons out of balance. Learn to stabilize your hips thru breathing, and feel free to reach out if you would like to learn breathing concepts to boost your adrenaline/immune system or CALM YOUR NERVES!