1 / 24

Using Pilates as an Athletic Training Tool

Using Pilates as an Athletic Training Tool. Ben Reuter, PhD, CSCS, *D, ATC Department of Health Science and Sport Studies California University of Pennsylvania. Pilates (exercise with specific cues). Rehabilitation Strengthening Flexibility Warm-up Cool down. What is Pilates.

torgny
Download Presentation

Using Pilates as an Athletic Training Tool

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Using Pilates as an Athletic Training Tool Ben Reuter, PhD, CSCS, *D, ATC Department of Health Science and Sport Studies California University of Pennsylvania

  2. Pilates (exercise with specific cues) • Rehabilitation • Strengthening • Flexibility • Warm-up • Cool down

  3. What is Pilates A system of exercise developed by German immigrant Joseph Pilates in the early 20th century Originally called “Contrology”

  4. Principles of Pilates

  5. Concentration Correct movements are essential

  6. Control The movements should not be random

  7. Centering Movements originate from the core

  8. Breath Movements with breath

  9. Flow Motions should be smooth

  10. Precision Exact movements are better than rapid or uncontrolled movements

  11. Pilates Breathing Inhale with spine extension and Exhale with spine extension

  12. Inhalation Through the nose with east to west rib movement

  13. Exhalation Through the mouth, navel to spine and ribs into pockets

  14. Neutral Alignment is typically the most useful posture for optimal sports performance Use boney landmarks as guides and communication tools Recognize limitations if athlete has congenital abnormalities Standing Seated Prone Supine Sidelying Plank Pilates as Ther Ex Emphasizes Neutral Alignment

  15. The Triangles of the Pelvis • Anterior Triangle • ASIS and Pubic Ramus • Posterior Triangle • PSIS and Cocyxx • Bike Seat • Ischial Tuberosities and Pubic Ramus

  16. Standing Neutral Alignment • Patella in line with the second toe • Anterior triangle of the pelvis in line with the front wall • 10th rib angle over ASIS (“ribs in pockets”) • Shoulders open (“shoulders out of ears”) • Mastoid in line with the acromion

  17. Seated Neutral Alignment • Bike seat in the same plane as the floor (“up on SITS bones”) • 10th rib in line with the ASIS (“ribs in pockets”) • Mastoid in line with the acromion • Shoulders open (“shoulders out of ears”)

  18. Prone Neutral Alignment • Posterior triangle of the pelvis in line with the ceiling • 10th rib angle in line with the ASIS (“ribs in pockets”) • No scapular winging (“reach out of top back of head”) • Posterior crown of the head in line with C7 (back of neck long).

  19. Supine Neutral Alignment • Anterior triangle in line with the floor (“soup bowl”) • Ribcage level to the floor with the posterior portion of the last two ribs touching the floor • Shoulders open (“shoulders out of ears”) • Mastoid in line with the acromion

  20. Sidelying Neutral Alignment • Greater trochanters shoulders stacked (“mouse house”) • 10th rib angle and ASIS in line (“Pilates breathing”) • ASIS in vertical line with each other (toaster)

  21. Plank Neutral Alignment • Anterior triangle of the pelvis on the same angle to the floor as the torso • Scapulae flat on the back (“reach out of top back of head”) • ASIS inline with the 10th rib angle (“pick up ribs”) • Posterior crown of the head in line with C7 (don’t “lead with the chin”)

  22. Footwork (all) Articulating bridge Leg circles Single leg stretch Scissors Hundred Rollup Rolling like a ball (progression) Sidelying abduction (progression) Kneeling sidekick (progression) Side plank (progression) Plank Potential Exercises

  23. For More Information • Clark M and Romani-Ruby C. Pilates Mat Work a manual for fitness and rehabilitation professionals. Word Association Publishers, Tarentum, PA. 2004. • Romani-Ruby C, Bruce S and Sander S. Pilates on the line. Training & Conditioning, April, 2006, XVI(3): 47-52.

More Related