SPORTS PILATES

TABLE 2. TECHNIQUES USED IN PILATES-TYPE EXERCISE THAT ENHANCE PROPRIOCEPTION TECHNIQUE

BENEFITS

Closed eye standing exercises Balance equipment

Enhance movement awareness while undertaking standing exercises. Improve proprioception in good alignment in static standing.

Eg. wobble boards/sit fit/gym ball Progress to make exercise dynamic with application of movement patterns while standing. Theraband work

Used as resistance through range with Pilates exercise. Emphasise control and quality of movement.

Stopping techniques Limb strengthening exercises

on a stable base General aerobic fitness Sports-specific training

Use of PNF technique during exercise and rhythmic stabilisation.

Closed kinetic chain exercises Movement at one joint produces predictable movement at other joints usually involving axial force in lower limb. Upper limb - resistance/manual feedback. Mobility upon stability.

Extend duration, quality repetitions, number of sessions and type of programme undertaken. Focuses on specific needs of an individual sport.

TABLE 3. STRENGTH TRAINING RELATING TO SPORTS PILATES GROUPS Exercise groups

Muscle group Sequencing Recruitment Emphasis

Core exercises Local stabilisers Local

Low load/specific Quality technique

the sports undertaken is absolutely critical to prevent excessive stress being placed on tissue during the activity. Furthermore, limited range will alter performance or objectives for the activity to be undertaken ie. degree of shoulder rotation in overhead throwing activities. Flexibility is sport-specific, based on the requirements of the activity and it needs to work from a stable base in relation to the joints and muscles in question.

The are three components to flexibility that are covered by the application of sports Pilates-type exercises to aid flexibility: ■ Static flexibility - allows the joint to move through a range of movement without consideration of the speed in which it is undertaken and the possible use of an external resistance at the end of range. Numerous examples or posi- tions are available to illustrate the use of static position, some effective and some sports-specific.

■ Dynamic flexibility - refers to the joint moving through its desired range with specific reference to the speed that is produced by the athlete.

■ PNF (proprioceptive neuromuscular facil- itation) stretching - based on the princi- ples of PNF, relaxation techniques of hold-relax and contract-relax are used to activate motion and isometric work.

Sports Pilates flexibility training involves 12

Foundation exercises

Local/stabilisers/mobilises Global linear

High load/non-specific Patterning of movement

the following format: ■ The targeted muscle is actively length- ened (involving reciprocal inhibition)

■ It is then isometrically contracted (stimulating the golgi tendon organs)

■ Then repeated in the same sequence (repetition or dynamic stretching allows the nervous system to learn to accommodate the stretch reflex by delaying the stretch reflex, firing indi- cated when rapidly lengthening the muscle allowing it to fire later in the range of motion).

The pattern of movement for the target muscle is linked to a specific Pilates exercise. There is a need for good trunk control, but the progressive choice of exer- cises is an advantage here to allow the individual to work at their ability level. It is important to work from core to founda- tion to performance exercises for each of the indicated muscles. Furthermore, stretching using Pilates-principled exercises has an influence on posture by focusing on the muscles that are shown to form a ten- dency to become tight (eg. hamstrings, rectus femoris, TFL, piriformis, adductors, gastrocnemius and quadratus lumborum) and which may limit sporting performance and skill application. See Table 4: Stretching techniques for Pilates.

Axial elongation ■ Relates to the concept of lengthening the trunk thus enabling a stable base

Performance exercises Global mobilises Multi-directional

Overload/non-specific Challenging

and good trunk stability

■ Promotes proper posture for the activity undertaken

■ Engages the core areas (scapular/ trunk/pelvis)

■ Enables mobility of the limbs on a stable base (mobility on stability).

Application in sport relates to the appli- cation of good technique in the activity. This is particularly well illustrated in the golf swing where there is specific need for good form in a co-ordinated sequence.

Movement integration This relates to the correct form and con- trol in which movement or exercises are undertaken in relation to the demands of the functional activity or sport. Movement needs to flow in a controlled manner and not be as a result of a rigid stable base.

Correct movement integration is the abil- ity of the Pilates principle working and not just another core-controlling/core- fixing exercise, widely seen and common- ly called core stability training.

ADVANTAGE OF THE USE OF SPORTS PILATES WITHIN THE REHABILITATION OF SPORTS INJURIES 1. Utilising the Pilates principle of relaxation

There is the need to be able to move cor- www.sportex.net