Pilates + Athletes = Performance Presented by Marci Clark
Demands of Sports
Objectives <ul><li>Identify the application of Pilates to athletics including mind/body connections </li></ul><ul><li>Iden...
The Matter of Pilates for Athletes <ul><li>Integration of: </li></ul><ul><li>Pelvic Girdle </li></ul><ul><li>Pelvic Floor ...
History of Pilates <ul><li>Joseph Pilates </li></ul><ul><li>Developed in the 1900’s </li></ul><ul><li>A “physical fitness ...
Athletes who practice
Getting buy in from your athletic clients <ul><li>Sell the performance aspect </li></ul><ul><li>Offer a training session f...
The Mental Game <ul><li>The mind leads the body    the body drives the ball, balances the stroke, swings the club, throws...
Benefits of Pilates for Athletes <ul><li>Increases overall body strength, endurance, balance and coordination </li></ul><u...
Application: Consider the Efficiency and Stabilization Need of a Sport  <ul><li>A strong core: </li></ul><ul><ul><li>Enabl...
Posturing Practical Application: Seeing it <ul><li>Neutral Spine in supine, seated, standing, prone and plank postures </l...
Neutral Spine in supine, seated, standing, prone and plank postures
Neutral in Motion
Common Postural Imbalances Seen in Athletes
Mat workout <ul><li>Consider the foundations  </li></ul><ul><li>Apply the demands of the sports </li></ul><ul><li>Connect ...
Breathing  <ul><li>Abdominally driven </li></ul><ul><li>Mindful </li></ul><ul><li>Rhythmic  </li></ul><ul><li>Accessing th...
Supine  <ul><li>Mat Exercises </li></ul><ul><li>Knee Stirs </li></ul><ul><li>Heel Slides </li></ul><ul><li>Hundreds </li><...
Seated Series <ul><li>Mat Exercises </li></ul><ul><li>Spine stretch forward </li></ul><ul><li>Twist </li></ul><ul><li>Saw ...
Plank/Kneeling Series <ul><li>Mat Exercises </li></ul><ul><li>Cat Camel </li></ul><ul><li>Plank </li></ul><ul><li>Side Pla...
Rolling Series <ul><li>Mat Exercises </li></ul><ul><li>Roll like a ball  </li></ul><ul><li>Open leg rocker </li></ul><ul><...
References: <ul><li>Spin Pilate Training Manuals – M. Clark </li></ul><ul><li>The Pilates Body –B. Siler </li></ul><ul><li...
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Pilates + Ahtletes = Performance

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  • Pilates + Ahtletes = Performance

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

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