Athletes - Welcome to your Powerhouse! Post #1

Okay so here is the sell:

1. 7.5 million teenagers participated in high school athletics (2008-09) and 22.6% experience at least 1 ankle injury.

SO that is 1,695,000 -that is million-teens with an ankle injury. 

Don't be a basic statistic.

2. The majority of these athletes play one sport which correlates in an increase in injuries. It is not your fault. This is a social shift but...

Don't be a basic statistic.

3. Elite athletes talk about getting into "the ZONE".

Be an elite athlete and find this ZONE.

Pilates is your level up.

Pilates...

a. improves your concentration allowing you to block out distractions. There is a cool bond between mind and body which becomes part of your daily decision making. With enhanced mindfulness your sensory awareness leads you to a more relaxed and less stressed athlete allowing you to focus on your performance. Level up.

b. centers the mind - body - spirit connection leading to better muscle awareness.The perks of moving from your core can lead to better cuts, better sleep and better stability. Pilates will help you engage the right muscles with the right exercises especially in the core--your powerhouse: abs, obliques and back. The powerhouse is more than you can imagine. 

c. moves with precision and control improving your accuracy and most importantly may decrease your susceptibility to injuries. Because you are using the deepest abdominal muscles you have in your body, you form better posture leading to better control over you body movements. This means injury prevention is part of the mix of pilates.

Now let's get started.

Let's start by pronouncing PILATES correctly:

First, why is this a thing? What's the history? 

No worries. No test. 

Check the link for the rationale for these moves and why these phenomenal exercises came to fruition. 

If you want to skip the history, go to 5:39. Joseph Pilates was an innovator and an athlete with an amazing and eccentric man.

Prove it.  How you know this is legit? Must go to #6. They cannot be wrong.
Sources: 

1. Pilates: Tools for Teen Athletes
2. Why do athletes like Antonio Brown and Jake Arrieta do Pilates? Because it works
3. Understanding and improving core strength
4. https://www.healthline.com/health/sit-ups-benefits
5. Pilates for Runners
6. 20 Professional Male Athletes Who Do Pilates

If I already have an ankle injury what do I do? First let's locate the nature of your ankle injury.

Modify!

1. Modified plank 

2. Modified side plank

3. Feet in straps becomes Thighs in Straps

4. Modified footwork in parallel only--then elevated heels, then calf stretch, then...

5. Modified running - let's talk about the foot hook!

Now get better and focus on prevention. Here is your plan:

1. Ankle articulation 

2. EXO Chair tendon stretch

3. EXO Chair single leg push down

4. TRX Single leg Flamingo Arabesque

5. OMT! Oh My Theraband! - s-t-r-e-t-c-h it out.

6. Triggerpoint "Message"

7. What the BOSU? Instability exercises to create stability