Pilates for Sports Performance

Dennise Gallegos January 30, 2016

Solana Beach

  2  

Abstract

There are many available tools available when working with athletes in regard to

sports performance training. Whether the goal is to run faster, jump higher, or to have

more endurance; there is always a desire for an extra edge.

. Having been a certified athletic trainer for several years, I have used various styles of

performance training. Yet, I have not come around one particular way that

encompasses total body conditioning with therapeutic benefits the way Pilates does.

Having seen many athletes, especially young athletes, succumb to injuries from

improper training and overtraining, I became very interested in this method. Using

Pilates in my everyday work setting, I have documented beneficial results.

Presented within this case study is a volleyball player who came to me wanting to do

Pilates to help her improve her jump scores and to work on overall strength, flexibility,

speed, and agility. Her and I began working together in July 2015 and have continued

to work regularly on her goals. Pilates has proven to work in providing her success while

minimizing the risk of injury that can incur to someone of her age.

  3  

Table of Contents

Title 1

Abstract 2

Table of Contents 3

Anatomical Description 4

Case Study 6

Conclusion 11

Bibliography 12

  4  

Anatomical Description

In relation to this case, optimal conditioning should include the following anatomical

areas: the hip, thigh, lower leg, and trunk musculature (including the abdomen and

back). Due to the nature of jumping and being able to move more efficiently, a whole

body approach was implemented. It is important to begin first by laying down a good

foundation of strength and flexibility before specialization occurs. Picture 1 shows the

various movements involved in volleyball. Picture 2 depicts the biomechanical

breakdown of an approach jump that is one of the most sought skills in a player.

Pictures 3-6 include the muscles that must work in unison to perform at various

positions.

1. 2.

3. 4.

  5  

5. 6.

  6  

Case Study

This study tells of working with a 14-year-old female volleyball player. The athlete

plays competitively for a club and school program. She is a setter; which in volleyball is

much like the quarterback in football or point guard in basketball in regard to being in

charge of the offense. The athlete was seeking out a more specialized program to

improve areas of jumping, speed, and agility. These three physical attributes are key to

her position.

Upon initial evaluation, we took a look at several areas related to athletic

performance. Our assessment serves as a tool to show areas that may be lacking in

strength and flexibility. The areas measured reflect jump and agility scores and also

include:

• Flexibility and range of motion of:

o Shoulders

o Hips

o Thighs

o Hip rotators

o Ankles

• Strength of:

o Shoulders and ribs

o Hips

o Knees

o Ankles

• Balance

  7  

Due to the athlete’s age there are special considerations to keep in mind. First there

Are the non-fused epiphyseal plates, which can put growing and developing bodies at

risk for development impairments (Corey-Zopich, Howard, Ickes 8). Generally Pilates is

considered safe to use by most, but there are certain exercises that put stress on a

flexed spine (Corey-Zopich, Howard, Ickes 8). For instance: the roller over, control

balance, jack knife, corkscrew, short/long spine on the reformer (Corey-Zopich, Howard,

Ickes 8). This list compromises a non-fused spine while it is in a non-weight bearing

flexion position. Until the growth plates are fused such exercises are contraindicated.

Another thing to consider is to avoid applying resistance higher than the athletes own

body weight. Finally, sessions should be tailored to the individual and their attention

spans. As an instructor it is important to be aware of younger athletes and the workload

they can take on at a given time.

With the information gathered during the athlete’s initial assessment, certain goals

were set. 1. Improve flexibility of the hip rotators (glutes) and thighs (quadriceps) 2.

Improve strength in hamstrings and gluteus maximus and medius. 3. Starting at hip

and working at lower leg (tibial rotation), improve foot work. Strengthen lower leg

(posterior tibialis) to improve fallen arches in the feet. 4. Maintain shoulder flexibility

and overall upper body strength.

Exercise Protocol Fundamental/Intermediate

• Warm up: Mat Roll Down, 1 x 3-5 Pelvic Curl 1x 8-10 Spine Twist Supine 1x 3-5 each way Chest Lift 1x 8-10 Chest Lift with Rotation 1x 3-5 each way Notes: Roll down- check postural alignment to begin. Athlete needs awareness with standing on the 1st metatarsal. Pelvic curl- focus on drawing in more with abdominals. Slow spinal articulation

  8  

up/down. Watch foot alignment on mat (avoid supination). Teach chest lifts to come from thoracic spine rather than solely from cervical. Progressions: Intermediate warm-up on Cadillac: Roll down with roll up bar, spine twist supine, mini rollups, mini rollups oblique, and roll up top loaded.

• Foot Work: Reformer, 1x 8-10, medium-heavy resistance Parallel Heels Parallel Toes V Position Toes Open V Heels Open V Toes Calf Raises Prances Single Leg Heel Single Leg Toes Notes: Focus on keeping femur, patella, and tibia aligned (avoid genu valgus or outward rotation of knees). Make sure full extension occurs with leg press. Teach athlete to ‘spiral thigh’ in to external rotation when performing V positions. Maintain foot alignment. Avoid supination of feet by having athlete press medial side of calcaneus onto my hand. Progressions: Footwork on Wunda Chair (incorporate light hand held weights or Pilates ring) and Cadillac footwork.

• Abdominal Work: Reformer, 1x 8-10, light resistance

Hundred Prep Hundred Notes: Concentrate on maintaining neutral pelvis while on carriage while keeping low back from arching. Avoid leading chest lift with head and chin. Progressions: Reformer: Legs in Straps (double leg, double leg with rotation) Cadillac: Bottom Lift with Roll Up Bar, Breathing with Push Through Bar, and Teaser 1. Wunda Chair: Full Pike

• Hip Work: Reformer, light-medium resistance

Frog 1x 8-10 Circles Down 1x5 Circles Up 1x5 Openings 1x 8-10 Notes: Keep athlete from separating the heels with external rotation movements. Keep neutral pelvis. Work on external rotation coming from the hips not the knees. Progressions: Hip Work on Cadillac (basic leg and single leg).

  9  

• Spinal Articulation: Reformer, 1x 8-10, medium resistance

Bottom Lift Bottom Lift with Extensions Notes: Start athlete on heels while doing the initial bottom lift to avoid initially over stressing the hamstrings. Avoid knees from opening. Athlete was giving a ball to squeeze in between the thighs to engage adductors. Teach athlete not to push carriage while going up into lift. Once progressed, transition feet to place toes on footbar. Avoid dropping pelvis and reaching full knee extension. Progressions: Wunda Chair: Pelvic Curl Reformer: Semi Circle

• Stretches: Reformer, 3-5 breath holds for each inhale/exhale, perform bilaterally,

light resistance. Standing Lunge Notes: Keep back extended. Avoid letting athlete round shoulders forward. Allow knee flexion for tight hamstrings on the straightening of the legs. First focus more on the spine alignment. Progressions: Reformer: Kneeling Lunge to Standing Lunge Ladder Barrel: Shoulder Stretch 1 and 2, Hip Stretches (glutes, adductors, hamstrings, hip flexors)

• Full Body Integration: Reformer, 1x 8-10, medium resistance (progress to light).

Up Stretch 1 Elephant Notes: Really engage the abdominals on the in phase. Use the exhalation to help draw in the carriage. Avoid pushing carriage out solely with arms. Hinge at hips. Progressions: Up Stretch 2 and 3, Reverse Knee Stretch, Stomach Massage Rounding Back/Flat Back/Reaching.

• Arm Work (sitting): Reformer, 1x 8-10, light resistance. Chest Expansion Biceps Rhomboids Hug a Tree Salute Notes: Maintain trunk stabilization. Keep athlete sitting in front of sit bones. Avoid shrugging the shoulders and bringing arms beyond T position with Hug a Tree. Progressions: Arm Work on Cadillac

  10  

• Leg Work: Reformer, 1x 8-10, medium resistance. Side Split (light resistance) Single Leg Skating Jumping Series: Parallel Position, V Position, Single Leg Parallel, and Leg Changes. Notes: With Jump Series, make sure athlete has complete foot contact on footplate before jumping. Ensure weight transition occurs from dorsiflexion to plantarflexion. Have athlete begin with less knee flexion to assist with dorsiflexion. Progressions: Cadillac: Squats Wunda Chair: Forward Lunge, Backward Step Down Reformer: Hamstring Curl

• Lateral Flexion/Rotation: Reformer, 1 x 8-10 bilaterally, light resistance.

Mermaid Notes: Avoid trunk rotation during lateral flexion portion. Progressions: Reformer: Side Over Box Ladder Barrel: Side Over Prep to Side Overs Wunda Chair: Side Stretch, Side Pike

• Back Extension: Reformer, 1x 8-10 repetitions, light resistance.

Breaststroke Prep Notes: Avoid leading back extension with face. Athletes leads with cervical extension rather than thoracic. Progressions: Reformer: Breaststroke Wunda Chair: Swan Basic Cadillac: Prone 1 and 2 Ladder Barrel: Swan Prep

The athlete was also able to demonstrate Full Body Integration Advance/Master level work. To date, she is working on Balance Control Front and Tendon Stretch on the reformer.

  11  

Conclusion

Throughout the course of five months, there was a substantial amount of progress

seen. Below are the results of assessments taken.

Level 2 Assessment July 10, 2105 Overall Score 23/30 Block Jump 99” Approach Jump 105” Level 2 Assessment September 4, 2015 Overall score 26/30 Block Jump 99.5” Approach Jump 106.5”

Level 3 Assessment September 29, 2015 Overall Score 21.5 Block Jump 101.5” Approach Jump 107” Agility 9.4 sec Level 3 Assessment October 30, 2015 Overall Score 23.25 Block Jump 102.5” Approach Jump 107” Agility 8.84 sec

The many benefits of Pilates include: muscle balance, core strengthening and

stability, improved focus and concentration, and injury prevention. Pilates also aids in

restoring muscle imbalances especially those in sports that involve repetitive motions. It

was apparent the significance of improving overall strength and flexibility in order to

improve the specific demands of volleyball. Most importantly, the client also remained

injury free throughout the course of her school season and into the beginning of her club

season.

  12  

Bibliography

Corey-Zopich, Celeste, et al. Pilates for Children and Adolescents: Manual of

Guidelines and Curriculum. Pencaitland, East Lothian: Scotland, 2014.