Improving Athletic Performance Through Pilates. Mountain Bike Edition

Transcription

1 Improving Athletic Performance Through Pilates Mountain Bike Edition Annie Campbell Submitted: Course Year: 2017 Course Location: Costa Mesa, CA

2 ABSTRACT For any athlete, achieving optimal performance is crucial regardless of the sport or activity. For the body to remain healthy and in peak condition, it is important to work toward preventing injuries as well as rehabilitation of those that have already occurred. For those athletes who participate in many different types of activities, conditioning the body as a whole through a supplemental Pilates practice will allow for proper muscle recruitment and identification of any imbalances that may hinder performance. A regular Pilates practice will also increase strength and mobility by promoting work through stabilizing muscles in addition to larger muscle groups activated in different sports. The following program will outline a session specifically for mountain biking and the benefit of Pilates for efficient pedaling, improved balance, and overall total body conditioning. The BASI Block System in particular allows Pilates professionals to create a well rounded session to evaluate and address key movement patterns as it relates to biking. 2

3 TABLE OF CONTENTS Abstract Page 2 Table of Contents Page 3 Anatomical Description Page 4 Case Study Page 5 Program Selection Page 6 BASI Program Page 7-8 Conclusion Page 9 Bibliography Page 10 3

4 ANATOMICAL DESCIPTION In addition to a full body conditioning session, the program will focus on strength and movement of the lower limbs, specifically the larger muscles used in biking (quadriceps and hamstrings) as well as core strength and spinal stability (transverse abdominis and back extensors) to aid in the balance required to maintain a line on a bike without veering off course. The images below provide a detailed anatomical description of the muscle groups listed: 4

5 CASE STUDY Tonya is a 34-year-old female and recreational mountain biker averaging 50 miles/week. She is beginning to train for her first low level competitive race which will take place in three months. While in good health with no no limitations, Tonya complains of the following issues: - Mild low back pain -Neck stiffness and tension in shoulders after riding - Instability in standing position while traveling downhill To address the issues listed above, an understanding of the mechanics of biking is important and how her body may be affected by the habitual movements in riding. Due to the seated position on the bike and multi mile rides, Tonya has likely shortened hip flexors causing an imbalance in the hamstrings which can lead to low back pain. Mountain biking also requires a constant focus on the trail ahead, and the neck can become stiff and tension held in the shoulders from looking forward while the body remains hinged at the hips. Tonya would like to increase her flexibility and strengthen her core to improve her stability when riding narrow trails at high speeds in traffic. 5

6 PROGRAM SELECTION The session has been designed within the parameters of the BASI Block system to provide an intermediate level program utilizing mat, reformer, and wunda chair exercises. The program will address the client s goals of increased core strength and flexibility and also assess current imbalances and habitual movement patterns with a focus on strength and flexibility of the lower limbs and core. Focus on tight hip flexors and weak hamstrings in addition to overused upper trapezius muscles. The program will be adjusted as the client progresses through her sessions to include additional full body integration exercises and more comprehensive choreography requiring more knowledge of body awareness and choreography. 6

7 BASI PROGRAM BLOCK APPARATUS EXERCISE ADDITIONAL NOTES Warm-up Intermediate Warm-Up: Mat Pelvic Curl Spine Twist Supine Double Leg Stretch Single Leg Stretch Criss Cross Footwork Parallel Heels Reformer Parallel Toes V Position Toes Open V Heels Open V Toes Calf Raises Prances Single Leg Heels Single Leg Toes Abdominal Work Reformer Hundred Prep Coordination Hip Work Reformer Frog Circles Down/Up Extended Frog Extended Frog Reverse Spinal Articulation Reformer Bottom Lift Bottom Lift w/ Extension 7 * Same spring tension for single leg footwork (medium/heavy) to challenge unilateral strength of hamstrings while maintaining a neutral pelvis *Optional modification of keeping the head lowered when neck is bothered *Extended Frog added to encourage additional adductor stretch Stretches Reformer Standing Lunge *Emphasizing breath pattern for static hip flexor/hamstring stretch Full Body Integration F/I Reformer Upstretch 1 Elephant Arms Wunda Chair Shrugs Triceps Press Sit * Encouraging trunk stabilization through a flat back with hamstring and shoulder stretch *Bring awareness to shoulder placement and correct muscle activation (upper trapezius versus mid/lower trapezius)

8 Legs Wunda Chair Forward Lunge Backward Step Down Lateral Flexion/Rotation *Strengthening larger muscle groups (quads) while maintaining core control and balance Wunda Chair Side Stretch *Chosen to both strengthen and stretch the lateral flexors Back Extension Wunda Chair Swan Basic 8

9 CONCLUSION Tonya has attended twice weekly sessions for a month 10 and has noticed significant improvement in her hip flexor and hamstring flexibility. She is beginning to improve strength and flexibility in her core and spine, specifically bringing awareness to her transverse abdominis which has allowed her to move more freely on her bike in a seated and standing position without her balance being compromised. She often carries a lot of tension in her upper trapezius, so emphasis is placed on correct alignment for both arm work and back extension which she then translates to her riding when extended over the handlebars. Her overall body awareness has improved, which has brought a more balanced approach to her riding instead of relying solely on her legs to carry her up a hill. Tonya is very satisfied that a supplemental Pilates practice will improve her overall athletic performance as it relates to her mountain biking adventures. 9

10 BIBLIOGRAPHY Brown, Kerrie Lee. Pilates for Athletic Conditioning. Pilates Digest - Engaging the Pilates Community Online, 16 Oct. 2008, Isacowitz, Rael. Graduate Program Study Guide. Costa Mesa, California: Body Arts and Science I International Mayrhofer, Debra. Pilates for Bike Riders. RideOn, 12 Feb. 2013, rideonmagazine.com.au/pilates-for-bike-riders-2/. Dates, Ofie. Pilates and the Elite Athlete. BASI Pilates, 1 Mar. 2017, 10