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  • 1. Pilates + Athletes = Performance Presented by Marci Clark
  • 2. Demands of Sports
  • 3. 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
  • 4. The Matter of Pilates for Athletes
    • Integration of:
    • Pelvic Girdle
    • Pelvic Floor
    • Shoulder Girdle
    • Trunk/Spinal Column
    • Breath
    • Mind
  • 5. History of Pilates
    • Joseph Pilates
    • Developed in the 1900’s
    • A “physical fitness regimen”
  • 6. Athletes who practice
  • 7. 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
  • 8. 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
  • 9. 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
  • 10. 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
  • 11. Posturing Practical Application: Seeing it
    • Neutral Spine in supine, seated, standing, prone and plank postures
    • “Neutral in Motion”
    • Common postural imbalances seen in athletes
  • 12. Neutral Spine in supine, seated, standing, prone and plank postures
  • 13. Neutral in Motion
  • 14. Common Postural Imbalances Seen in Athletes
  • 15. Mat workout
    • Consider the foundations
    • Apply the demands of the sports
    • Connect each exercise to the primary sport or as a “balancer”
  • 16. Breathing
    • Abdominally driven
    • Mindful
    • Rhythmic
    • Accessing the power
  • 17. 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.
  • 18. 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.
  • 19. 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.
  • 20. 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.
  • 21. 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