Pilates Mat

Pilates Mat Class 101

In general if you are deconditioned you need to start with private or semiprivate instruction so your teacher can show you how modify the Pilates Mat exercises to address your functional needs. Always get evaluated by a certified Pilates Professional before you start a Pilates Program.

Done properly the Pilates Mat work will keep you playing long and strong on and off the playing field.  Done improperly you may hurt yourself and possibly miss a life changing experience and the amazing benefits that Pilates can bring to you.

Below is an outline for suggested protocol that a qualified Pilates Mat Professional should follow while teaching a Pilates Mat class that has new participants. Facilities vary as do their policies and procedures, thus, the protocol below are only the basics of a quality Beginning Pilates Mat Program taught by a well trained Certified Pilates Mat Professional.

I. WHAT TO EXPECT IN A PILATES MAT CLASS.

1. Your Pilates teachers should arrive a minimum of five minutes early to prepare the sound equipment, room temperature, music and greet participants, so they can start the class on time.

2. Before beginning the music they will introduce them selves to the class and state the level and title of the Pilates class.

3. They should ask for a show of hands of any newcomers; and if they have had experience with Pilates Mat exercises.

4. They should ask the group if there are any musculo-skeletal conditions or health issues that you need to be aware of.

5. They should explain the three levels of mat work as follows:

A. Level One: Basic

Students who are new or fairly new to Pilates Mat or those with musculo-skeletal

conditions that are contraindicated for particular movement patterns.

B. Level Two: Intermediate

Students who have participated in Pilates Mat sessions on a regular basis (2 – 3x per week) for the last one to three months, know which movement patterns are contraindicated for any musculo-skeletal conditions they may have and know how to regress a movement pattern accordingly.

C. Level Three: Advanced

Students who have participated in Pilates Mat sessions on a regular basis (2 – 3x per week) for the last three to six months, know which movement patterns are contraindicated for any musculo-skeletal conditions they may have and can demonstrate mastery over advanced level progressions with control, precision, and fluidity.

6. Encourage participants to work at their own level of fitness. Explain that Pilates Mat work is non-competitive; that they should listen to and respect what their bodies are telling them. Give the participants permission not to do every single exercise or every single repetition.

7. Ask for a show of hands of anyone who will need to leave the class early before the scheduled time; ask them to position themselves closer to the door and to leave in the most quiet manner possible.

8. Explain that you will be moving around the room to assist and correct the participants. Ask them to please not be embarrassed by this attention, it is done only to ensure their safety and to assist them in getting the best possible results.

II. TEACHING SKILLS

1. Certified Pilates Mat instructors do not regard a class as their own opportunity to workout . At best, if necessary, the instructor may demonstrate a movement pattern and then should be up and moving around the room to assist any student needing correction. Their role is not to show what they are physically capable of but to assist you in learning what you are capable of!!

2. If necessary they will have an advanced level student to be a model for the other advanced students while you give more attention to the basic and intermediate students.

3. A Pilates Mat Professional will first demonstrate a movement pattern at a regressed level and then take it into the intermediate level and then onto the advanced level. The should explain that if the individual participant finds the Level One regression challenging to stay with that regression until they master it before accepting the challenges of Level Two and Three.

4. They will void negative comments, such as “no,” or “don’t.” Speak in a friendly, caring tone when giving corrections and always deliver with a smile and eye contact if possible.

5. When using tactile cues a well trained Pilates mat professional will ask permission to touch before entering someone’s “space.” they should begin and end with a gentle pat on their back and a compliment (“great job!” “beautiful!”) when they are able to complete the movement pattern as directed.

6. You will never hear any frustration or irritation when someone is unable to master their direction. Exception: answering your cell phone or caring on a conversation during class.

7. Certified Pilates Mat instructors can and should lead a group or an individual through any exercise verbally without having to demonstrate the movement pattern.

III. SESSION CONTENT

1. The Six Principles of Pilates should be explained as to their value and then repeated over and over again throughout the class—regardless of the fitness level. No exceptions.

2. If there is just one new, inexperienced participant in a class full of advanced participants, the class must be taught as a multi-level class. If they allow beginners to enter an advanced class they will not leave that new participant behind!

3. Excluding specialty classes (pre-natal, osteoporosis, etc.), Pilates Mat sessions should have a balance of the Seven Functional Movement Patterns.

4. Exercise selections should include movement patterns in all planes of motion: Sagittal (side to side), Coronal (frontal), and transverse (horizontal).

5. Exercises should be explained using consistent terminology of both academic and layman’s verbiage, i.e., “engage your powerhouse by cinching your girdle of strength—the transversus abdominis.”

6. Emphasize core stability before distal mobility in all exercises!!

7. Pilates sessions may be concluded with deep breathing, stretching, and relaxation, or a few moments of positive affirmations regarding the benefits of their participation in Pilates or letting go of stress and negativity. However your Pilates Mat teacher should refrain from including comments of a religious nature—religious conversion is not appropriate.

IV. ATMOSPHERE

1. Music selection is typically like that used in a yoga session: Relaxing, calming, meditative, and usually without a “beat.” Music volume should be appropriate and non-distracting.

2. If available, a microphone is a great tool; the instructor can speak in soft tones or with emphasis and be heard clearly by everyone in the room.

3. If room temperature can be regulated by the instructor the thermostat should be set at a level that is cool but not cold.

4. Certified Pilates instructors should dress appropriately and professionally. Exercise outfits that are sexually suggestive distract from the purpose and are intimidating to many participants.

5. Low lights with ambient lighting sets a calming stage; lit candles and low lights are also an option. Scented candles and incense are not recommended because many individuals are allergic. Also, the instructor should not wear perfumes for the same reason.

Please ask questions, add your comments and explore the Pilates Mat exercises and links to related Pilates information.