Effect of Pilates on Fitness and Performance in Football Players

Effect of Pilates on Fitness and Performance in Football Players.

 INTRODUCTION:-

Football is a team sport played with a sperical ball between two teams of 11 players each. It is played by approximately 250 million players in over 200 countries and dependencies making it the world’s most popular sport. The game is played on a rectangular field called a pitch with a goal at each end. A standard adult football match consists of two halves of 45 minutes each. There is usually a 15 min half time break between halves. The objective of the game is to outscore the opposition by moving the ball beyond the goal line into the opposing goal which inculcates various techniques for which the players have to undergo fitness training.

Pilates is a physical fitness system developed in the early 20th century by Joseph Pilates, after whom it was named. Pilates called this method contrology before. The core, consisting of the muscles of abdomen, low back, and hips, is often called the “power house†and  is thought to be the key to a person’s stability. Pilates is a form of training that focuses on strengthening the core muscles of body by improving flexibility, building strength and developing control and endurance in the entire body.

Pilates exercises are designed to incorporate a  whole-body workout while following six basic principles:

(1) Centeringis the foundation of all movements, requiring core muscle stabilization prior to initiating arm or leg movements.

(2)  Control refers to the ability to monitor movements while performing them   with the correct mindful intent from the appropriate muscle groups.

(3)  Precision relates to the focus on completing an exercise utilizing the proper form and execution.

(4)  Concentration places form and the mental fortitude to perform an exercise as the focal point.

(5)  Breathrefers to maintaining proper breathing techniques crucial to performing these exercises (inhalation is used to prepare for the movement and exhalation is used to execute the movement, activate core muscle support, and intensify the movement).

(6)  Flowis the connection of one movement to the next and is devel- oped over time as the patient becomes familiar with the exercises.

 NEED FOR THE STUDY:-

 Footballers usually have a fitness program which is more focused on intense training, body building. Whereas less light is thrown on training the core musculature. Decreased core stability may predispose one to lower extremity injuries affecting their sport performance. Core stability is crucial to establishing a stable base for movement of the extremities. Pilates exercises are theorized to develop a strong core, create a balance of strength and flexibility, train efficient movement patterns alignment, breathing, and emphasize the mind body connection. Very few studies have focused on the effect of pilates in sports that require excellent flexibility, agility, power, skill, dynamic balance and cardiovascular fitness. Some researches available focus on a single parameter. This work tends to develop a different training program co-operating maximum number of fitness parameters that would have the potential to revolutionize the improvement of performance in football players. Therefore, the purpose of this study is to investigate the effect of pilates training on fitness and performance in football players.

Aim:

To compare the effects of regular exercise training and pilates training on fitness and performance in football players.

                                                                                                                      Objectives:

1.To assess effect of regular exercise training on fitness and performance in football players.

2.To assess effect of regular exercise training with pilates training on fitness and performance in football players.

3.Comparison of both the groups.

 INCLUSION CRITERIA:

1. Professional male footballers in the age group of 15 to 35 years.

2. Playing experience of minimum 2 years.

3. Practicing atleast thrice a week.

 EXCLUSION CRITERIA:-

History of any musculoskeletal or systemic conditions or surgery in the past 6 months.

 OUTCOME MEASURES:-

1. Sideways leg split

2. Vital capacity

3. Four-line sprint

4. Body juggling

5. Y-Balance test

6. Vertical jump test

7. Breath hold time

8. Supine plank

9. Prone plank

10. Right side plank

11. Left side plank

 INTERVENTION

 4 weeks exercise protocol(3 sessions/week) total 12 sessions.

Warm-up(7 minutes): Adductor stretch, Cobra stretch, Hamstrings stretch, Cat and camel stretch, breathing.

Pilates(28 minutes) for 4 weeks is as follows:-

DURATION                EXERCISE
WEEK 1             Educating the footballers about pilates  Imprint and release  Roll-up  Hundreds with table top position  One leg circle
WEEK 2              Hundreds with table top and adductor press  Slow double leg stretch  Scissors  Shoulder bridge
WEEK 3             Hundreds with leg straight  Open leg rockers  Swimming  Obliques
WEEK 4             Hundreds with adductor press  Hip Twist  Teasers  Jack Knife

Cool-down(5 minutes): Figure of 4 stretch, Supine spinal twist, Child pose, Downward dog stretch.