Pilates for footballers.
Cristiano Ronaldo, David Beckham, Ryan Giggs, Brad Friedal have all credited Pilates to helping to extend their long playing careers.
What exactly is it about the system of stretches, controlled movements and core exercises that makes Pilates an essential supplement to an athletes fitness regime?
Here are some of the many benefits.
1. Flexibility
The ability to increase our range of motion in all directions will reduce the risk of injury and improve performance in all the fine motor skills required for that high intensity match. Not only can we improve our range of motion but we can also improve the amount of power we can use through the entire range of motion; giving us that extra edge.
2. Improved core strength
Our core (the complex series of muscles that surround our spine and abdomen) is our engine room, the power house that stabilises our entire body.
A strong core is essential to perform to your max, not only will a strong core improve your on the ball strength, core muscles assist in generating powerful, explosive movements. Essential when battling your opponent and even helping to generate power when pinging that 50 yard pass.
3. Builds strong glutes
Pilates will help you build strong glutes (backside). Strong glutes are so important for reducing groin, knee and hamstring injuries as well as lower back issues. Strengthening and building that butt will also generate power and provide stability when pushing off one leg.
4. Works the body through all three plains of motion
As football is a multi directional sport with sharp changes in direction and speed, it is important to train our body through all plains of motion, improving three dimensional movement.
The three planes of motion are the Sagittal, frontal and transverse planes.
- Sagittal plane : Cuts the body into left and right halves. Forward and backward movements.
- Frontal plane: Cuts the body into front and back halves. Side-to-side movements.
- Transverse plane: Cuts the body into top and bottom halves. Twisting movements.
We improve and correct movement through all three planes when practicing Pilates.
5. Injury prevention and rehabilitation
Pilates corrects imbalances, improves flexibility, corrects poor alignment, improves movement patterns, increases joint stability, strengthens your core, glutes and just about every other muscle in your body. Perfect for fixing those niggling injuries and making sure they dont come back.
6. Reduced physical stress
When practicing Pilates, as we become more body aware. We start to notice where we carry our stress. Being able to pin point stresses is the first step towards releasing it.
We commonly hold stress in the neck, shoulders and lower back. Pilates teaches us to become aware of our unconscious tensions in a way that allows us to consciously release them
Pilates is not just for footballers, many of these principals can be applied to various other sports, such as GAA, rugby, tennis, golf, running.
