TY SMITH: I’m actually about to graduate college from Wittenberg University where I broke a couple of records. I was contacted by Jamie Kohl about an exposure camp this February but I knew I didn’t have the form or distance quiet yet, but I was close. So I figured a year of hard work, I’d be ready for an exposure event, whether it’s the NFL or AFL. I figured I might as well give my dreams one finally shot or I’d regret it.
COLLEGE: Played at WITTENBERG UNIVERSITY
INJURIES: Hip flexor injury. Happened in my follow throw kicking a game winner. I was kicking again after a couple of games but it caused pain for a while I think I kicked more tenderly cuz of it
WANTS TO LEARN: I want to work on my left arm swing, follow through, and staying tall through the kick. Maybe leg cock some too
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!
(JOINED MARCH 2016) Signed up for MONTHLY PLAN
(APRIL 2016): FTime went over NO STEP, backswing big blue ball. Left arm connection, external rotation arm and lat connection to rib
(MAY 2016): Pilates has been going well and I think my no steps look a lot better. I still struggle a little with the windmill arm on full step but it’s getting there. The balls popping off my foot really well and I’m making better contact
(JUNE 2016): (6/4) I’m booting the ball but it still doesn’t feel solid coming off my foot so I know I got another 5-10 yards in there. (6/12) Hey man check out this film and let me know when you wanna FaceTime today. I’m kicking really well!! “My leg speed starting to feel more solid more consistently. I’m definitely able to engage my core now too without the helicopter!!” TY LOOKS SO MUCH BETTER!!! NO STEPS STARTING TO CLICK AND BACKSWING SHOULDER/RIB CONNECTION LOOK SOLID. HIP FLEXORS LENGTHENING and BACKLINE STRONG (like front/gobblet squat back position)
(JULY 2016): (7/13) No steps look so much better, and Full’s left arm looking so much stronger! Facetime and give him the external rotation stretches to open up the plant hip. (7/20) Talked to Ty. Explained medicine ball hip wall drill to open up hips especially the left hip. He still thinks he is missing a little consistency with power and his right hyperextends a bit in follow thru meaning we can get more neutral.
(AUGUST 2016): TY HAD QUESTION ABOUT POTENTIAL HAMSTRING PAIN. PICK ABOVE TO SEE IF IT WERE AN ADDUCTOR (9/7) FTime with Ty. FG looks good. NO STEP left arm is crossing over, losing lat connection went into detail about how shoulders create your BASE for kicking off ground. Upper body need to be strong, shoulders down back lats connected. (9/9) ONE STEP LINE DRIVES – good start. want to separate feet in STANCE north/south so you trick your body into using your hips to create momentum more. Goal is to use this CONTROL DRILL to lengthen plant hip flexor (growing tall in follow thru) and getting kicking knee up to waist in follow thru (this means your kicking hip in good spot at contact). If having issues keep trying to make your plant more shallow to give your hips a better shot to get you in a better position at contact
(SEPTEMBER 2016): (9/16) Hit his first 60 YDR!!!
(OCTOBER 2016): (10/24) Still trying to perfect that form. I think it’s getting better. Maybe we can talk sometime next week. If only I had heard about you a couple years earlier, I woulda broken more records at Witt!! FILM: No steps looking solid, good hits with high knee. ONE STEP) follow thru little low. Lets separate feet north/south in one step stance and work on getting square and neutral in stance, this will help your weight distribution and knee higher = upper butt working(control) (FGs) Still bouncing a little. show him “Thumbs in QL” dry swings to get that core workin. Bounce will wither away quick!!
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
KICKING INSTRUCTION VIDEOS
FIELD GOAL STANCE WITH NEUTRAL HIP PLAYLIST
PUNTING INSTRUCTION VIDEOS
PUNTING NEUTRAL HIP PLAYLIST
(#1) ARMS BEHIND BODY
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).
- 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
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).
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)
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!!!!
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 STRETCHING & STRENGTHENING PLAYLIST)