This article is about baseball players and Pilates.
The paper presented here is a pilot case study, so I am not sure if it can be replicated under similar conditions. I am not sure if it is reproducible under similar conditions, but I hope you will find it useful.
The content of the paper is about whether there are significant changes in each muscle group when Pilates intervention is used to prevent injury in baseball players. This is the question.
The Study
The purpose of this pilot case study is to investigate the effects of Pilates training on hamstring/quadriceps ratio, core strength, shoulder strength, and body composition in adolescent baseball players.
Eight 15-year-old adolescent baseball players participated in a Pilates program (supervised training, 50 minutes per session, 3 times per week for 8 weeks) using the Reformer and Cadillac.
The intensity of the program was gradually increased by applying the beginner level for 1-2 weeks, the intermediate level for 3-6 weeks, and the advanced level for 7-8 weeks.
To verify the effects of the Pilates program on hamstring/quadriceps ratio, core strength, shoulder strength, and body composition, participants underwent pre- and post-training bioelectrical impedance analysis and isokinetic testing.
After Pilates training
Muscle mass in the left arm (P <0.01)
Muscle mass of the trunk (P < 0.01)
Left and right knee flexion peak torque (P < 0.01 and P < 0.05, respectively)
Peak right knee extension torque (P <0.05)
Right and left hamstring to quadriceps ratio (P < 0.01 for both)
After 8 weeks of training, a significant increase was observed.
After 8 weeks of training, there was a significant increase in
Peak trunk flexion torque (P < 0.05)
Shoulder flexion peak torque (P < 0.05)
Thus, suggesting that Pilates training may increase muscle mass, hamstring/quadriceps ratio, trunk and shoulder strength, improve the performance of baseball players and help prevent future injuries in adolescent athletes.
What is the training program?
Pilates Training Program
Program Level Content
・Warm-up (5 minutes)
・Breathing
・Hip Release
・Preparation for Roll-Up
・Arm Circles
Main Exercise (40 min)
・1 to 2 weeks
One Leg Stretch
Double leg stretch
Roll like a ball
Swimming
Oblique
Spine twisting
Spine stretches forward
・3 to 4 weeks
Roll up
Rolls like a ball
Side bend
Spine extends forward
Side leg series
Crisscross
Mermaid
・5 to 6 weeks
Single Leg Circle
Leg pull back
Leg pull front
Rolling
Side Bend
Spine extends forward
Side Legs Series
・7 to 8 weeks
Side kick: front/back
Side kick: small circle
Rowing
Swan
Teaser
Side Bend
Cool down (5 min)
Head nod
Hip roll
Breaststroke Prep
Cat stretch
The following was the content of the intervention.
I'm not a Pilates expert, so I don't know all the details, but if you're curious, you can find something close by searching for the appropriate name.
Park JH, Kim HJ, Choi DH, Park S, Hwang YY. Effects of 8-week Pilates training program on hamstring/quadriceps ratio and trunk strength in adolescent J Exerc Rehabil. 2020;16(1):88-95. published 2020 Feb 26. doi:10.12965/jer.1938732.366
Summary
According to this case study, Pilates was the intervention that resulted in a significant increase in muscle mass after 8 weeks of intervention.
However, there are some limitations to this case.
No training other than Pilates was prohibited.
No diet control.
However, in this case, there are some restrictions, such as
Even so, it may be a good idea to try an 8-week Pilates intervention, as it is likely that many people will actually try a variety of things.
I've heard of recent fads such as heavy weight training and hard aerobic exercise, but I'm curious to see how the results of this study differ from those of such interventions.
