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How Can Pilates Benefit Your Team?

(This is an article from the coaching tips book -“Reach For The Stars”. For more information contact Angela Lund of S.T.A.R.S. Leadership Training www.starsleadershiptraining.com)

The Pilates method was developed in the early 20th century and was “born of the belief that true well-being is achieved through a combination of physical fitness and a positive mental attitude” (Gavin, Joyce). Initially named the “Art of Contrology”, or muscle control, the technique is now named after the inventor himself, Joseph H. Pilates who strongly lived this principal. He embodied an amazing positive attitude that helped him overcome numerous physical aliments. As an effort to strengthen and lengthen the muscles of the body while minimizing stress on the joints, Pilate’s developed a system of movements that flows from one to the next. The focus on deep concentration and controlled breathing is at the heart of his program, completely connecting the mind and body to achieve the correct balance and precision of each exercise.

Joseph Pilates believed strongly that the mind has the power to control the body. His strong focus on this philosophy proved successful time and time again through numerous years of training. He believed that by willing the muscles to do we need them to do rather than rely on pure reflex actions we are ultimately in control of our bodies. Taking a passive role is not an option if one wants to fully experience the benefits of Pilates. Concentrating on how the body responds to the cues that the mind sends is an essential ingredient to master the skill.

In the past several years there has been an incredible surge in exercises involving the mind-body connection. Pilates’ controlled, flowing movements will not only improve the body’s shape but they will help relieve stress and improve mental well-being. They will put the body into a natural balance and align the skeletal system allowing internal organs to operate more proficiently. One of the main focuses of the program is to develop control of the postural muscles and stability deep in the core of the body where all movement stems from. However, Pilates has many other benefits. Those who practice this method will see an increase in strength and muscle tone, improved circulation, a better posture, and an increase in flexibility, which can reduce pain caused by tight muscles. Pilates has also been recognized as a great tool for rehabilitating injuries as it avoids the muscle and ligament stress associated with many other activities.

Joseph Pilates practiced and taught his exercises with great success. He himself was an enthusiastic sportsman with a wide range of interests one of which led him to the professional boxing ring, a great feat for someone who was given a very bleak outlook as a child. Governments, athletes, gymnasts, actors, and dancers, among others, who wished to gain the benefits of strength, grace, and vitality, sought Pilates out. The combination of reviving the mind through conscious thought and the body through focused movement rewards and rejuvenates the spirit which gives those who practice the Pilate’s method mental harmony and physical health.

Incorporating a Pilates regimen along with endurance training will help your athletes achieve optimal results. This combination serves as a great tool for increasing the strength in the zones of the body, specifically the core or center, that are responsible for the majority of dance/cheer movements. The flexibility gained and the balanced skeletal system will also help prevent many of the injuries we see in our athletes. Look for programs designed specifically for dancers and cheerleaders rather than general Pilates workouts, as they will target the key muscles that we specifically use in these activities.

At this time of the year we are so competition focused that we find it hard to incorporate any real strengthening activities. What you need to focus on though, is the idea that you would not build a house on sand but rather you would build on a strong base or foundation, like cement. Routines are the same way. You cannot build a strong routine without having the foundations of strength and flexibility. This is what Pilates brings to your program. Many of the activities take only a few minutes and can develop a stronger body in a few short weeks. Incorporating them now into your program will help your team stay healthy throughout the season. It is not too late, it never is. But how do you begin? If you are not certified it is obviously a little more challenging to teach the correct movements. However, many local YMCA’s and gyms have great Pilate’s programs and instructors that would be willing to come into your practice and work with your team to teach them the fundamentals of the exercises. You can also invest in a video or book that will explain the basics and you can bring these exercises to your team. Just be careful to insure that you are listening carefully to the instruction, that you yourself feel comfortable with doing and executing the exercises, and that you fully understand what each exercise feels like and how to help teach them.

Here are a few exercises and the location of the body it will help strengthen. Add a few exercises in everyday and you will see a dramatic difference in your team.

Select one exercise from each category every day. The combination of all 4 exercises will only take 5-10 minutes. However, the 100 is something you should incorporate everyday. It warms the body and gets the blood really circulating. These exercises will benefit your team the best if you add them into the end of your practice. By doing this you will not exhaust the muscles before routine drills but instead the tired muscles at the end of a practice session will be pushed to gain endurance and strength. When added to the end of your practice regime it really pushes your team to focus on the strength their body is using to complete the exercise. Then after you complete your exercises pull the spine back into alignment by lying on the floor extending one leg and bending the other; rotate the bent knee until it crosses over the extended leg; use the opposite hand as the leg that is bent to hold the leg down towards the floor; extend your free arm and look towards the extended hand; keeping both shoulders on the floor. Hold this position for 45 seconds to one minute and then switch sides. It is very important to put the skeletal system back in alignment before sending your team home. This will act as both a cool down and serve a purpose for creating flexibility in their backs. It will also insure that they are extending their spine and working out the impact that the practice caused on their bodies. After all our focus really should be the health of our team. Keeping them healthy will keep the whole unit strong and prepared for many things that come their way.

References:
1. Gavin, Joyce: The Book of Pilates; 2002
2. Siler, Brook: The Pilates Body; 2000
3. www.bodycontrol.co.uk/information.html ; 2004