ATHLETIC CONDITIONING ON THE ARC BARREL page 1 INTRODUCTION The STOTT PILATES Athletic Conditioning stream serves as a bridge between STOTT PILATES standard repertoire and the CORE Athletic Conditioning & Performance Training program. These workshops make up the Athletic Conditioning Specialty Track and provide programming options that span Matwork, light equipment and props, and large equipment including Reformer, V2 Max Plus Reformer, and Stability Chair. Each program is designed to provide the building blocks from which a complete, targeted and thoughtful program can be created. In order to achieve this, an understanding of a recognized muscle classification system is necessary. Through this, there will be an emphasis on training the level one muscles or local stabilizers (LS) first, then gradually working toward training the level two muscles or global stabilizers (GS) followed by the level three muscles or global mobilizers (GM). A well-functioning local system will provide the foundation so the next two levels can do their jobs effectively. By utilizing this system, the focus is on ensuring that muscles at each level are performing the way they should. Keep in mind that the global system is dependent on an intact local system. It may be beneficial to assess large global movements for appropriate quality of movement and proper muscle firing sequencing. In most cases, if movement quality is poor, there is likely a breakdown in the underlying systems. Training exercises should then be regressed so more focus is placed on the LS and GS. This in turn will make the more powerful movements much more effective and potentially prevent injury. Most workshops contain examples of single-joint and multijoint strengthening exercises as well as those designed as active rest. Be aware of how exercises are being combined in order for clients to receive the best possible results. Once movement patterns have been addressed, exercises presented in the workshops may need to be modified in order to address the needs of the individual. Examine each movement and its components to determine how it might be modified to achieve the established goals. For example, most of the Athletic Conditioning workshops feature a section containing some type of plank or push up. It is crucial to explore a number of different ways to perform the movements with both progressions and regressions. With each modification, understand how the muscles in each classification are being recruited. Notice the varying degrees of upper body and torso strength and stability required to effectively perform these exercises. Where there is a Warm Up in the workshop, it is meant to flow smoothly from one exercise into the next. Any static positions should remain active through the recruitment of the neuromuscular system rather than passive reliance on the osteoligamentous structures. Keep in mind that a warm up is designed to mobilize the spine and peripheral joints in various planes of motion. In some cases, warm ups will activate the larger, two-joint muscles first, then progress to the smaller, one-joint muscles. None of the Athletic Conditioning workshops are designed to replicate sport-specific activities, but each provides overall body conditioning that improves athletic performance. In most cases, exercise selection will require the trainer to assess the needs of the individual athlete based on strengths, weaknesses and training goals.
page 2 ATHLETIC CONDITIONING ON THE ARC BARREL Keeping the following focus list in mind will assist in creating a well-balanced and effective program: 1. A thorough assessment of the client will give you some insight into where imbalances may be and where extra attention may be required. This initial assessment may include static and dynamic postural analysis, instruction through movement pattern tests and muscle activation. Utilize any and all means at your disposal to gather as much information as possible. 2. Adequate strength and stability of individual joints or body segments should be established before integrating the whole body, however, a complete program will include single and multiple joint movements requiring both strength and stability. It is important to recognize that if stability at one level is deficient, that must be addressed before adding other training components. An understanding of how to regress or simplify movements is necessary in order to utilize appropriate exercise modifications. Initially, choose movements that focus on segmental stability first, addressing the local stabilizers (LS), then progress to rotational control and eccentric joint range stability from the global stabilizers (GS), and finally to multi-joint actions that recruit the global mobilizers, especially those involving speed and power. A review of L1, L2, L3 muscles at each joint may be necessary to be sure you are choosing appropriate exercises and cuing the right muscles to connect. 3. Establish good neutral joint positions before beginning to strengthening the muscles around that joint. An ideal starting position is paramount before altering training variables that will challenge that stability. 4. Create optimal movement patterns and develop optimal muscle firing patterns with low loads and small range movements before adding more weight or challenging the body with increased demands for stability and range. 5. Begin with exercises that require little coordination so the focus can be on building a strong movement foundation. More complex movement patterns can be added in when ability allows, and as required by the athlete. In many cases, sequencing more complicated patterns may be beneficial. 6. Initially, focus on general fitness and development of basic athletic foundations before moving on to those that are more sport specific. 7. Once the solid foundation has been built, select exercises that are more targeted to the skills required in the individual sport. In order to accomplish this, information regarding the sport requirements is needed. This might include: a. Do they require endurance or more explosive strength? b. What side do they shoot, throw, hit etc.? c. Does their sport require more upper-body or lower-body use? The more information that can be gathered for each client, the better. Additional research into the physical demands and technique of each sport may be required in order to effectively program. Many of the Athletic Conditioning workshops, and specific exercises found within them, progress the traditional STOTT PILATES repertoire to more closely resemble concepts and ideas that are common to standard fitness or athletic conditioning. Programming variables that need to be considered include: Balance challenges Weight transfer Tri-planar movements Coordination Neuromuscular control Speed and power Joint Stability Range of Motion Interval Training Agility Drills Injury prevention
page 3 ATHLETIC CONDITIONING ON THE ARC BARREL EXERCISES SQUATS standing on top of Arc Barrel facing side, one foot on apex, other foot touching slope (or facing front for more stability), pelvis and spine neutral, arms resting by sides 1. TOE TAP in: step to side off Barrel into squat, ex: step up onto Barrel and tap slope. 5-8x 2. KNEE LIFT in: step to side off Barrel into squat, arms reaching to sides, ex: step up onto Barrel and lift knee, arms down by sides 5-8x 3. KNEE LIFT WITH ROTATION in: step to side off Barrel into squat, arms reaching to sides, ex: step up onto Barrel, lift knee and rotate torso toward that side, bringing arms in front of chest. 5x WALKING LUNGES standing on top of Arc Barrel facing side, one foot on apex of Barrel, other foot touching slope (or facing front for more stability), pelvis and spine neutral, arms resting by sides in: prepare, ex: step forward onto Mat, in: step up on Barrel, tapping foot on slope; ex: step sideways onto Mat, in: step up on Barrel, tapping foot on slope; ex: step back onto Mat, in: step up on Barrel, tapping foot on slope. 3-5x per side NOTE: the lunges are used as a warm-up for the large muscle groups of the body with the focus on maintaining balance and encouraging core stability KNEELING SQUATS kneeling on top of Arc Barrel facing front, knees hip-distance apart, feet on Mat, toes tucked under, pelvis and spine neutral hands by sides 1. SQUAT in: flex hips and hinge torso slightly forward, reaching arms in front of shoulders, ex: extend hips and lower arms down by sides. 5-8x 2. TOES OFF in: flex hips and hinge torso slightly forward, reaching arms in front of shoulders, ex: extend hips and lower arms down by sides. 5-8x 2. HINGE BACK, TOES DOWN in: keep torso and hips neutral and hinge back from knees reaching arms forward; ex: return to vertical and lower arms down by sides. 5-8x 4. HINGE BACK, one foot off in: keep torso and hips neutral and hinge back from knees reaching arms forward and lifting one foot; ex: return to vertical and lower arms down by sides. 5-8x per side, alternating FORWARD BEND kneeling on apex of Arc Barrel facing forward, pelvis and spine neutral, arms long by sides 1. TOES TUCKED UNDER in: prepare, ex: articulate spine into thoracic flexion, keeping pelvis vertical, in: return to start 3-5x 2. TOES OFF legend: in: = inhale; ex: = exhale in: prepare, ex: articulate spine into thoracic flexion, keeping pelvis vertical, in: return to start 3-5x AB PREP supine on apex of Arc Barrel, shoulder blades just off edge, pelvis and spine neutral, hands behind head (reaching arms up or forward to avoid shearing at thoracolumbar junction), feet hip-distance apart 1. PLAIN in: extend upper torso off Barrel, ex: flex upper torso, 8-10x 2. ONE HAND BEHIND HEAD, other arm reaching forward in: extend upper torso off Barrel, ex: flex upper torso, 8-10x
page 4 ATHLETIC CONDITIONING ON THE ARC BARREL OBLIQUE PREP supine on apex of Arc Barrel, shoulder blades just off edge, pelvis and spine neutral, hands behind head, feet hip-distance apart 1. FEET DOWN to one side, in: extend upper torso off Barrel, ex: flex upper torso and rotate to opposite side. 3-5x 2. KNEE LIFT to one side, lifting that knee, in: lower leg and extend upper torso off Barrel, ex: flex upper torso and rotate to opposite side lifting that knee. 3-5x 3. ONE HAND BEHIND HEAD, other arm reaching forward to one side, reaching long arm across torso, in: extend upper torso off Barrel. 3-5x per side 4. ONE HAND WITH KNEE LIFT to one side, reaching long arm across torso, and lift knee on that side, in: extend upper torso off Barrel. 3-5x per side BREAST STROKE prone on apex of Arc Barrel, upper torso slightly flexed over edge of Barrel, head hovering off Mat, legs long and abducted, toes tucked under, hands by shoulders PUSH UP plank position facing side of Barrel, pelvis and spine neutral, hands on apex of Arc Barrel close together, legs long and abducted as wide as the Barrel 1. TRANSFER in: prepare, ex: step one hand down to floor beside Barrel, in: begin to switch hands, ex: replace hand on apex of Barrel and step opposite hand down to floor beside Barrel, in: begin to switch hands. 4-8x 2. PUSH UP in: step one hand down to floor beside Barrel and flex both elbows, ex: press up and switch hands on Barrel stepping opposite hand down to floor beside Barrel, in: flex both elbows, ex: press up and switch hands on Barrel. 4-8x 3. PLYO PUSH UP in: step one hand down to floor beside Barrel and flex both elbows, ex: press up and spring off Barrel to switch hands placing opposite hand down to floor beside Barrel, in: flex both elbows, ex: press up and spring off Barrel to switch hands. 4-8x TRICEP DIPS hands on apex of Arc Barrel facing front, arms long supporting torso, feet hip-distance apart, pelvis and spine as neutral as possible 1. KNEES FLEXED in: flex elbows and lower torso, ex: extend elbows to press up. 3-5x in: prepare, ex: extend upper torso to hover and reach arms straight forward, in: return to starting position, ex: extend upper torso to hover and reach arms out to sides, in: return, ex: extend upper torso higher and reach arms down by hips, retracting scapulae, in: return, ex: extend upper torso to hover and reach arms out to sides, in: return 3x 2. MORE CHALLENGE, place feet farther away from Barrel or extend fully in: flex elbows and lower torso, ex: extend elbows to press up. 3-5x 3. LEG LIFT, one leg lifted long or in tabletop in: flex elbows and lower torso, ex: extend elbows to press up. 3-5x per side 4. TORSO FLEXION, legs flexed, feet flat on Mat in: prepare, ex: keeping arms straight flex entire spine and extend legs, dorsiflexing ankles, in: lengthen to neutral, flex knees and plantar flex ankles. 3-5x
page 5 ATHLETIC CONDITIONING ON THE ARC BARREL SIDE-LYING side-lying on apex of Barrel facing front, pelvis and spine neutral, elbow on floor, hand supporting head, legs long and adducted parallel to floor 1. LOWER LEGS in: keep legs adducted and lower toward floor, ex: keep legs adducted and lift to starting position. 5x 2. LIFT LEGS in: keep legs adducted and lift away from floor, ex: keep legs adducted and lower to starting position. 5x 3. FULL RANGE in: keep legs adducted and lower toward floor, ex: keep legs adducted and lift away from floor. 5x 4. BEND & STRETCH, bottom leg stays lifted in: flex knee toward chest, ex: extend leg straight forward, dorsiflexing ankle, in: flex knee toward chest, ex: extend leg back behind torso, plantar flexing ankle. 5x per side HIP FLEXOR STRETCH inverted on Barrel, imprinted position, knees in toward chest, hands resting on knees in: prepare, ex: hold behind knee and reach one leg away lengthening hip flexor, in: begin to switch legs, ex: hold behind other knee and reach opposite leg away lengthening hip flexor SIDE BEND seated on apex of Arc Barrel facing side, pelvis and spine neutral, knees flexed, feet hip-distance apart, arms by sides in: reach one arm overhead, ex: laterally flex to opposite side, sliding hand down Barrel, in: return to vertical, arm overhead, ex: lower arm. 4x per side SPINAL ROTATION seated on apex of Arc Barrel facing side, legs in mermaid position, one knee resting on Mat, other leg laterally rotated and flexed, pelvis and spine neutral, arms by sides in: prepare, ex: place opposite hand on flexed knee and rotate torso to that side, other arm reaching straight back, in: return to center. 3-5x per side PUSH UP ON BARREL plank position, feet on Barrel, adducted, pelvis and spine neutral, hands on Mat, placed fairly wide, 1. PUSH UP in: flex elbows, ex: press up. 3-5x 2. TRANSFER FEET, both feet on apex of Barrel in: prepare, ex: abduct one leg and place foot on Mat, in: return to top of Barrel, ex: abduct opposite leg and place foot on Mat, in: return to top of Barrel. 3-5x 3. TRANSFER WITH PUSH UP, both feet on apex of Barrel PELVIC ROTATION inverted on Barrel, imprinted position, one ankle crossed over opposite knee, leg tabletop, hands holding sides of Barrel or out to sides in: prepare, ex: rotate pelvis toward bottom leg, in: stay, ex: rotate pelvis to center 3x SPINE STRETCH FORWARD seated on apex of Arc Barrel, facing side, pelvis and spine neutral, feet hip-distance apart, arms by sides in: prepare, ex: articulate spine into flexion from head, in: stay, ex: articulate spine to vertical from tail to head. 5x in: prepare, ex: abduct one leg and place foot on Mat, in: flex elbows, ex: push up, in: return to top of Barrel and flex elbows, ex: push up, in: abduct opposite leg and place foot on Mat and flex elbows, ex: extend elbows, in: return to top of Barrel and flex elbows, ex: push up. 3-5x
page 6 ATHLETIC CONDITIONING ON THE ARC BARREL SWIMMING prone on apex of Arc Barrel facing side, pelvis and spine neutral, head lifted, 1. ARMS ONLY, legs long, toes tucked under, arms reaching forward in: for four counts, reaching arms in opposition, ex: for four counts, continuing swimming motion with arms. 5-8 sets 2. LEGS ONLY, legs long and lifted, hands resting on floor in: for four counts, reaching legs in opposition, ex: for four counts, continuing swimming motion with legs. 5-8 sets 3. ARMS & LEGS TOGETHER, arms and legs reaching in: for four counts, reaching arms and legs in opposition, ex: for four counts, continuing swimming motion. 5-8 sets 4. SINGLE LEG EXTENSION, hands resting on Mat, legs long, toes tucked under in: prepare, ex: extend one hip, reaching leg up, in: lower leg. 5-8x per side 5. SINGLE LEG ABDUCTION, hands resting on Mat, legs long, toes tucked under in: extend one hip, reaching leg up, ex: keep leg lifted and abduct to the side, in: adduct leg, ex: lower leg. 3-5x per side 6. ARM ADDUCTION & LEG ABDUCTION, hands resting on Mat, legs long, toes tucked under in: extend one hip and reach opposite arm forward, ex: reach arm and leg out to sides, in: reach arm forward and leg back, ex: lower arm and leg. 3-5x per side PIKE SEATED HINGE seated on apex of Arc Barrel, facing side, pelvis and spine neutral, knees flexed, feet on Mat hip-distance apart 1. HINGE, hands behind head in: prepare, ex: hinge torso back, in: stay, ex: return to vertical. 5-8x 2. HINGE, two breaths in: prepare, ex: hinge torso back, in: return to vertical. 5-8x 3. ONE LEG LIFTED, knee flexed in: prepare, ex: keep knee still in space and hinge torso back, in: stay, ex: return to vertical. 3-5x per side 4. TWO BREATHS in: prepare, ex: keep knee still in space and hinge torso back, in: return to vertical. 3-5x per side 5. LEAN, arms reaching forward in: rotate to one side, arms open to sides, ex: hinge back on rotation, in: return to vertical, rotated to side, ex: return to center, arms reaching forward. 3-5x per side, alternating HIP FLEXOR STRETCH kneeling on Mat, one foot on apex of Arc Barrel facing front, pelvis and spine as neutral as possible, hands resting on sides of Barrel in: prepare, ex: hinge forward, lengthening back hip, in: return to starting position, ex: hinge back, lengthening hip extensors. 3-5x per side hands on apex of Arc Barrel, feet on Mat, hip-distance apart, pike position, straight back in: maintain straight back and reach one arm up to ceiling rotating torso, allowing that side of pelvis to rotate and heel to lift, ex: lower heel, flex spine and scoop arm underneath torso. 5-8x per side SPINAL ARTICULATION seated on Mat, feet hip-distance apart on apex of Arc Barrel, knees flexed, hands on Mat behind torso, pelvis and spine neutral 1. BILATERAL in: prepare, ex: curl tailbone under and flex lumbar spine, in: articulate spine back to neutral. 5-8x 2. UNILATERAL, one leg tabletop in: prepare, ex: curl tailbone under and flex lumbar spine, lifting pelvis to neutral, in: articulate spine back to neutral. 5-8x per side SQUAT STRETCH low squat, one foot on apex of Arc Barrel, other foot on Mat under torso, heel lifted, spine flexed, hands on sides of Barrel in: prepare, ex: extend back knee, lifting tailbone up toward ceiling and lengthening hamstring of front leg, in: flex knees and lower torso. 3-5x per side