Post on 16-May-2015
Pilates + Athletes = Performance
Presented by
Marci Clark
Demands of Sports
Objectives
Identify the application of Pilates to athletics including mind/body connections
Identify the benefits of core training to various sports
Explore exercises that complement sport specific training
The Matter of Pilates for AthletesIntegration of:
Pelvic Girdle
Pelvic Floor
Shoulder Girdle
Trunk/Spinal Column
Breath
Mind
History of Pilates
Joseph Pilates Developed in the
1900’s A “physical fitness
regimen”
Athletes who practice
Getting buy in from your athletic clients Sell the performance aspect Offer a training session for them to “feel it” Define the muscle movement involved in
Pilates and how it relates to their individual sport
Reinforce functional movement training
The Mental Game
The mind leads the body the body drives the ball, balances the stroke, swings the club, throws the ball, stabilizes the gait the athlete visualizes the successful performance
Benefits of Pilates for Athletes
Increases overall body strength, endurance, balance and coordination
Uniformly develops muscle groups for efficient and productive movement
Promotes alignment
Corrects imbalances Improves
oxygenation Promotes transfer of
power which translates to improved speed and agility
Injury prevention and rehabilitation
Application:Consider the Efficiency and Stabilization Need of a Sport
A strong core: Enables form
When the racquet and club sports extend the levers Economy of movement
When the momentum needs to be halted or direction turned Decreases fatigue
When the game goes into overtime or the match goes 5 sets Improves endurance
When the repetitive motion of the endurance activity begins to alter the gait
PosturingPractical Application: Seeing it
Neutral Spine in supine, seated, standing, prone and plank postures
“Neutral in Motion” Common postural imbalances seen in
athletes
Neutral Spine in supine, seated, standing, prone and plank postures
Neutral in Motion
Common Postural Imbalances Seen in Athletes
Mat workout
Consider the foundations
Apply the demands of the sports
Connect each exercise to the primary sport or as a “balancer”
Breathing
Abdominally driven Mindful Rhythmic Accessing the power
Supine
Mat Exercises Knee Stirs Heel Slides Hundreds Single leg stretch Single straight leg stretch
or “Scissors” Roll up Shoulder Bridge
With foam roller
Reformer Exercises Leg Circles Frog Hundreds Coordination Shoulder Bridge
With press Short spine Stretch
For each of these level one exercises, consider the movement and it’s application to the primary sport to help the athlete understand and access the body structures.
Seated Series
Mat Exercises Spine stretch forward Twist Saw Mermaid
Reformer Exercises Short box
Spine stretch forward Twist Saw
Mermaid
For each of these level one exercises, consider the movement and it’s application to the primary sport to help the athlete understand and access the body structures.
Plank/Kneeling Series
Mat Exercises Cat Camel Plank Side Plank Reverse Plank
Reformer Exercises Knee stretch Down stretch Long stretch Side Plank Long back stretch
For each of these level one exercises, consider the movement and it’s application to the primary sport to help the athlete understand and access the body structures.
Rolling Series
Mat Exercises Roll like a ball Open leg rocker Roll over
Reformer Exercises Short spine Long spine Roll down
For each of these level one exercises, consider the movement and it’s application to the primary sport to help the athlete understand and access the body structures.
References:
Spin Pilate Training Manuals – M. Clark The Pilates Body –B. Siler Power Pilates – M. Winsor Stronger Abs and Back – Brittenham and
Brittenham Crosstraining for Runners – Matt Fitzgerald Athletic Development – V. Gambetta