Pilates Conditioning for Athletes: An Integrated Approach to Performance and Recovery

Description

Gain the competitive edge with the innovative training methods in Pilates and Conditioning for Athletes. This science-based, multidimensional approach to athletic conditioning helps you build a strong and flexible foundation by infusing Pilates into training, resulting in complete training programs that tap into the seven pillars of training needed for success: Agility Flexibility Mobility Power Speed Stability Strength Begin with proven assessment protocols that have helped elite and professional athletes reach the pinnacle of their careers and remain there. Evaluate your movement patterns, range of motion, strength base, flexibility, and core strength to determine your baseline and guide your selection of exercises and sequences to turn weaknesses into strengths. Then follow detailed instructions for 124 Pilates mat and traditional conditioning exercises to strengthen your core, improve your posture, increase flexibility, and correct muscle imbalances. You will learn the following: Breathing exercises to increase lung capacity and reduce stress Stretching routines to open your hips, hamstrings, and back Joint articulation to improve range of motion and balance Resistance training for strength and power Medicine ball training for working in diagonal and transverse planes A dynamic warm-up series to begin each training session You can take the confusion out of your training plan by adding one or more of the 19 foundational, intermediate, and sport-specific workouts to help you achieve your performance goals. Successful athletes never leave their training to chance: Every workout is planned, every exercise is done for a specific reason, and each movement and program builds upon the previous one. Whether you are a weekend warrior, a college or professional athlete, or a 70-year-old triathlete, Pilates and Conditioning for Athletes will help you incorporate Pilates training to become a stronger, faster, healthier, and better-equipped athlete. Acknowledgments vi Introduction vii PART I PILATES CONDITIONING FOR YOUR BODY 1 Functional Philosophy 3 Pillars of performance frame the way to think about your training. 2 Goal Setting, Primary Assessment, and Visualization 17 Map out a plan for your ideal conditioning program. 3 Daily Movements That Enhance Performance 31 Learn how to fine-tune your movements for optimal performance. 4 Movement Prep: Dynamic Warm-up 73 Great workouts are built upon solid warm-up routines. PART II CONDITIONING EXERCISES 5 Pilates Exercises 97 Pilates exercises build the endurance and strength needed in all sports and every athletic discipline. 6 Training With Medicine Balls and Resistance Bands 155 Versatility is the hallmark of these overlooked fitness tools. 7 Fundamental Strength Exercises 195 Use barbells and dumbbells to push yourself to new levels.v PART III THE WORKOUTS 8 Foundational Workouts 217 Structurally sound conditioning programs start with strong foundational workouts. 9 Intermediate, Advanced, and Sport-Specific Workouts 231 Progress your training based on your goals, sport, and level of conditioning. Glossary 249 About the Authors 251 Earn Continuing Education Credits/Units 254