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