Pilates & Synchronized Swimming-a conditioning routine program

Transcription

1 Pilates & Synchronized Swimming-a conditioning routine program Deborah Lo Scalzo 27 April 2018 BASI training program University place- Gig Harbor - WA 1

2 Abstract As a mother of a Synchronized swimmer, I spend many hours at the pool deck. While watching the Syncro team practicing I realized a similarity between Syncro and Pilates equipment. With swimming and dancing in the water bodies are moving through resistance constantly. All of muscles that the athlete uses while performing Syncro are like Pilates equipment where resistance is made using the springs. The body meets the resistance of the water while lengthening and strengthening muscles simultaneously. Syncro athletes are constantly using their core muscles (back and front) to balance in the water and move through an unstable medium and stay streamlined. As a Pilates instructor, I quickly realized that, implementing Pilates into Synchro training regime can drastically improve Syncro swimmer s performance: by strengthening the core, stabilizing the spine, increasing flexibility. This paper explores the uses of the BASI PILATES Block System to make recommendations for Pilates conditioning training routine to help optimize athletic performance. 2

3 Table of Contents Abstract 2 Table of contents 3 Anatomical description 4 Case of Study 6 Conditioning Program 7 Conclusion 10 Bibliography 11 3

4 Anatomical Description The core is the key to keep synchro swimmers stable under the water and on the surface. Four paired muscles form the abdominal wall, consisting of transversus abdominis, internal obliques, rectus abdominals and external oblique. These muscles extend from the rib cage to the pelvis. The abdominal muscles are responsible for forward flexing the trunk (when both sides contract) or when only one side contracts, it helps to rotate and/or laterally flex the trunk. In addition to these movements, the abdominal muscles are also responsible for the stabilization of the lower back and trunk. 4

5 Shoulders The shoulder is composed of the scapula, the clavicle and the humerus. The main stabilizers of the scapula are the serratus anterior, the trapezius (upper/middle and lower), the rhomboids (major/minor), and the elevator scapulae. These muscles are responsible for the pivoting movements of the scapula: upward, downward, retraction, protraction, upward and downward. Legs 5

6 The leg is composed of five distinct sections: upper leg, knee, lower leg, ankle, and foot. There is a lot of work for legs and glutes to keep shoulders out of the water. Case of Study Katleen, 30 years old, synchronized swimmer since she was 10, currently she coaches the Seattle Syncro team. My goal was to prepare a conditioning Pilates program/routine for Katleen to balance her musculature, to strength and stabilize her core muscles, and to work on legs and glutes that are very much used to keep shoulders out of the water. The below conditioning program is a whole-body training from upper body strength to lower body, focusing on strengthening the core and the lower body and working on toe point and extension. The program includes, stretches for quads and hamstrings and split hold. This program will also focus on the shoulders stabilization and core stabilizers (transversus abdominis, rectus abdominis, internal oblique, external oblique and erector spinae). A strong core is key to maintain balance in the water and to serve as a link between the movements of the upper and lower body. 6

7 Conditioning Program BASI Block System Lesson Plan- Before each workout, we began the session with the Roll Down to warm up and start focusing, connecting mind and body for the following session. Warm up - Mat Roll Up- Spine twist Supine- Double legs stretch. Single Leg stretch-criss cross. These exercises will warm up the spine, abdomen and legs and get the body ready for the next exercises. Foot Work Reformer Parallel Heels Parallel Toes V Position Toes Open V Heels Open V Toes Calf Raises Prances The foot work on the reformer focuses on the hamstrings and quadriceps, both important muscles for strong legs. Additionally, toes position during the footwork will help in the work of toes extension. Abdominal Work Reformer Legs in straps: Double Leg Double Leg with Rotation These two abdominal exercises focus on the core stabilizers and strengthen the hip flexors. Alternatively, I will include Hundred and Coordination. The goal is to progress to teaser and backststroke, which also addresses core stabilizers and hip flexors. Hip Work Reformer Circles up/down Extended Frog Extended Frog Reverse 7

8 The objective of these exercises is hip adductor strength and stretch, hip extensor control and pelvic lumbar stabilization. Spinal Articulation - Reformer Short spine- Long Spine To strengthen the core and to improve hamstrings stretch and hamstring control. The athlete will benefit from a looser hamstring. A tight hamstring might affect the positioning of the pelvis (posterior tilt) which would impact negatively your balance in the water. Stretches Reformer Full lunge and Split stretch -T To stretch hip flexor, hamstrings and improve flexibility. Full Body Integration Cadillac Kneeling Cat Stretch To perform this exercise, it is necessary to maintain scapular stabilization to avoid shoulder injuries. It also has the objective of shoulder stretch and trunk stabilization, focusing on abdominals and back extensors. Arm Work - Reformer Arm Kneeling Series - Chest Expansion - Up/Down Circles - Triceps - Biceps. The arm kneeling series focuses on latissimus dorsi, deltoid, pectorals, triceps and biceps, all primary movers during the Syncro moves in the water. Leg Work - Reformer 8

9 Jumping Series - Parallel Position - V Position - Single Leg Parallel - Leg Changes The Jumping Series strengthen the quadriceps and foot plantar flexors, both key elements for Syncro swimmers. Lateral Rotation - Reformer Mermaid Mermaid focus on abdominals with oblique emphasis, deltoids and latissimus dorsi. It also helps with training scapular stabilization. Back Extension - Reformer BreastStroke The muscle focus of this exercise is the back extensors. Strong back extensors help with balance in the water. 9

10 Conclusion To stay afloat and move in a static position (especially when upside-down) all the core muscles are used to push and pull. Synchronized swimmers need to be flexible in their splits (front and middle), backs and shoulders. The above Pilates program is composed by exercises that focus on strengthening the muscles recruited to prevent injuries. Concentrating specifically on strengthening the core, working on legs and shoulders to reduce risks for common injuries is giving Katleen more strength in her Syncro practice. She feels less tight in her shoulders and her posture is overall improving. She also discovering her new inner balance trough the Pilates breathing. Adding a Basi Pilates program to a Synchronized swimmer s regime, helps to correct imbalances, maintaining proper spinal alignment and increasing flexibility with stretches. A Pilates routine helps to prepare the body to various action to be performed in the water, especially athletes that go for competition. In addition, a regular stretching routine helps to prepare the body for the various actions that will be performed. Finally, the program will guard against the risk of injury. 10

11 Bibliography Books: Isacowitz, Rael. Cadillac - Movement Analysis Workbook. Body Arts and Science International Study Guide, Comprehensive Course Print. Isacowitz, Rael. Reformer - Movement Analysis Workbook. Body Arts and Science International Study Guide, Comprehensive Course Print.1 Web- Link: 11