Sport-Specific Pilates
Pilates is not an aerobic workout although at times you will be working very hard! It is an extremely beneficial supplementary acitivity to help you get the most out of your sport. The GB Rowing Team incorporates Pilates into the training and rehabilitation programme, and many successful athletes from rugby players to tennis stars to ballet dancers use it to maximise their training. Thinking of your trunk - or core - as the solid foundation for all movement, rather like a tower crane, will enable you to allow your limbs to move independently and with sound movement patterns. Crucially, a balanced body will be an efficient body, and this is exactly what Pilates can do for you!
Rowing
Rowing places a huge amount of pressure on the lower back - a strong core is essential for supporting and protecting the spine, whilst also maintaining a good connection through the drive phase of the stroke. During all phases of the stroke a relaxed upper body and shoulders allows for an efficient application of power and helps to maximise the recovery. Pilates will work on strengthening the “powerhouse” muscles of your core, the shoulder girdle and the pelvic area, all of which are prone to injury. It will also balance out the body, where certain areas of weakness create “cheat” movements, for example, most rowers have very tight hamstrings and overactive hip flexors. I will work with individuals or come to rowing clubs and work with squads, giving a tailored programme to incorporate into the existing training schedule or simply offer a few exercises as part of a one-off workshop (maximum 12 participants). I will also work with coaches from the riverbank or coaching launch, in order to assess athletes’ movement patterns and tailor exercises accordingly - everyone is different!
2006 World Championships, Eton, GB
Running
Your legs are your tools - look after them. They are attached to your pelvis - look after it! A stable and balanced core is vital to get the most out of your running. The impact of hundreds of miles on your knees, lower back and joints is massive, and Pilates will help to strengthen, lengthen and mobilise your tools! I am not a gait specialist, however Pilates helped me run a 3hr 13 minute London Marathon in 2008. Running was the one thing I could do when I was injured and applying the principles of Pilates helped to keep me injury free during the build-up to the big day, from knee and gluteal stabilising exercises to keeping my body in good alignment while running. I will work with you as an individual in your home or during your workout, or come and work with you at your running club.
Weight Training
Pilates is just for girls, right? WRONG! Try telling the All Blacks that! Pilates can complement your weight training programme by aiding your breathing and stability, thereby creating a strong and stable base for your lifting. After my back injury, I never thought I would be able to dead lift again, yet I am rapidly getting back to the levels that I was at, and reaping the benefits of improved technique and core support. Initially you may drop the weight you are lifting a little, in order to accustom yourself to some new ideas, but you will soon find that you are longer, leaner and looser, allowing you to train effectively. I will work with you on the same basis as above.