Using Pilates as an
Athletic Training Tool
Ben Reuter, PhD, CSCS, *D, ATC
Department of Health Science and Sport
Studies
California University of Pennsylvania
Pilates
(exercise with specific cues)

Rehabilitation

Strengthening

Flexibility

Warm-up

Cool down
What is Pilates
A system of exercise developed by
German immigrant Joseph Pilates in
the early 20th century
Originally called “Contrology”
Principles of Pilates
Concentration
Correct movements are essential
Control
The movements should not be
random
Centering
Movements originate from the
core
Breath
Movements with breath
Flow
Motions should be smooth
Precision
Exact movements are better than
rapid or uncontrolled movements
Pilates Breathing
Inhale with spine extension and
Exhale with spine extension
Inhalation
Through the nose with east to
west rib movement
Exhalation
Through the mouth, navel to
spine and ribs into pockets
Pilates as Ther Ex Emphasizes
Neutral Alignment



Neutral Alignment is
typically the most useful
posture for optimal sports
performance
Use boney landmarks as
guides and
communication tools
Recognize limitations if
athlete has congenital
abnormalities

Standing

Seated

Prone

Supine

Sidelying

Plank
The Triangles of the Pelvis

Anterior Triangle


Posterior Triangle


ASIS and Pubic Ramus
PSIS and Cocyxx
Bike Seat

Ischial Tuberosities
and Pubic Ramus
Standing Neutral Alignment

Patella in line with the second toe

Anterior triangle of the pelvis in line with the front wall

10th rib angle over ASIS (“ribs in pockets”)

Shoulders open (“shoulders out of ears”)

Mastoid in line with the acromion
Seated Neutral Alignment

Bike seat in the same plane as the floor (“up on
SITS bones”)

10th rib in line with the ASIS (“ribs in pockets”)

Mastoid in line with the acromion

Shoulders open (“shoulders out of ears”)
Prone Neutral Alignment

Posterior triangle of the pelvis in line with the
ceiling

10th rib angle in line with the ASIS (“ribs in
pockets”)

No scapular winging (“reach out of top back of
head”)

Posterior crown of the head in line with C7 (back
of neck long).
Supine Neutral Alignment


Anterior triangle in line with the floor (“soup
bowl”)
Ribcage level to the floor with the posterior
portion of the last two ribs touching the floor

Shoulders open (“shoulders out of ears”)

Mastoid in line with the acromion
Sidelying Neutral Alignment



Greater trochanters shoulders stacked
(“mouse house”)
10th rib angle and ASIS in line (“Pilates
breathing”)
ASIS in vertical line with each other
(toaster)
Plank Neutral Alignment

Anterior triangle of the pelvis on the same angle
to the floor as the torso

Scapulae flat on the back (“reach out of top
back of head”)

ASIS inline with the 10th rib angle (“pick up
ribs”)

Posterior crown of the head in line with C7
(don’t “lead with the chin”)
Potential Exercises







Footwork (all)
Articulating bridge
Leg circles
Single leg stretch
Scissors
Hundred
Rollup





Rolling like a ball
(progression)
Sidelying abduction
(progression)
Kneeling sidekick
(progression)
Side plank
(progression)
Plank
For More Information

Clark M and Romani-Ruby C. Pilates Mat
Work a manual for fitness and
rehabilitation professionals. Word
Association Publishers, Tarentum, PA. 2004.

Romani-Ruby C, Bruce S and Sander S. Pilates
on the line. Training & Conditioning, April,
2006, XVI(3): 47-52.