Pilates 'Jumpboard' Jumping 

Defies 

'Vertical' Jumping

                                             

                                                                                  

                   

  By Aspasia Simeone

(A Speculative Analysis)

It would be difficult to describe Reformer jumpboard jumping to those that are unfamiliar with this activity, without a comparison first to a more common form, say various types of vertical high jumping. Even so, from the perspective of Pilates teachers or students that do participate, it would be informative to explore this subject matter further into the dynamics. Therefore for the unskilled or skilled knowing ‘what we do’ is just as important as ‘how we do it’. It is my intension to provide a comprehensive yet discernable description for all to grasp, with partiality toward the Pilates jumpboard method.     

The most significant difference in free style vertical jumping and horizontal Reformer jumpboard jumping are the effects of gravity and the impact on the musculoskeletal system. In any free style vertical jumping activity gravitational forces have a direct effect on the takeoff and landing of the jumper with nothing amidst to absorb the final impact upon decent. While short in time and distance, this type of motion can be considered free fall at its highest point. Basically all that is involved during the deceleration up-phase motion and the acceleration down-phase motion is a combined effort of the gravitational forces and the power supplied by the jumper to break ground contact. Although there are various other forms of vertical jumping, (running is not included in this analogy. See Example: Vertical High Jump, for other forms) they all have a common characteristic: jumping and landing is performed vertically with respect to the ground. For the purposes of this article I will be considering the ‘high vertical jump’, where the jumpers’ musculoskeletal system bears the full weight of ground contact. Not so conventional when it comes to Reformer jumpboard jumping…

The one peculiarity of Reformer jumpboard jumping is the obvious; with Pilates, jumping is preformed from a (supine) face-up laying position …or a seated position…or a kneeling position…or a lateral position…or for that matter, one may wonder if it can be done while in a (prone) face-down laying  position. If so, then that would imply any anatomical orientation the Reformer can accommodate is suitable for jumpboard. Of course! Jumping can be executed from a prone position, but who has ever heard of lying face-down on the torso while jumping from the hands? Answer: Anyone that knows Pilates knows this is not unusual because when the jumpboard was introduced into the Pilates repertoire, it was meant to adapt all the planes of movement into a single cardiovascular compilation of major muscle activation. (Perhaps some pictures would be useful here; see Fig.1-Fig.6). In doing so, jumping feet first or hands first is irrelevant since there is never contact with the ground and the movement is relative to the jumpers’ body connection to the Reformer. In all jumping cases the jumper loses contact with the jumpboard for a time period proportional to the combined spring strength (restorative force) and the external force applied by the jumper. A brief description of spring mechanics will follow shortly to verify this theory.    

Note that during jumpboard intervals the carriage always moves in the direction of the spring tension, whether away or toward the home base. With the force of gravity exerted and pulling toward the ground, gravity is calculated into the combined mass of the moveable carriage and the jumper but does not affect the horizontal motion or the spring resistance. The positive (horizontal) motion of the carriage relies solely on one’s own muscle strength to overpower the spring restorative force and drive the carriage away from the static home position. The forces of gravity have no role in this direction, and as the carriage always moves back and forth with the spring resistance, any variation in anatomical position remains unaffected by gravity. This works during the return spring recoiling phase as well, when the muscles activate to slow the return of the carriage home. Although spring tension strengths are calculated by Hooke’s Law (F=-kX, F:force, -k:spring constant always opposing direction of force F, X:displacement) for spring mechanics, the numerical values in this description are inconsequential. Only the underlying concept is applicable for this nonnumeric assessment. An addendum to this article will further examine the selection of springs for various apparatus, and the method of calculation.   

“Is it plyometric?”, one may ask and the answer being two fold; yes and no. As the definition of plyometric is based on explosive muscle contractions in short intervals of time, the choice and/or combination of Reformer tension springs could satisfy those conditions, when the muscle force applied overcomes the stationary static holding force of the carriage. Keep in mind the jumpboard platform acts as the ground and is stationary throughout the interval, while the jumper and carriage move as a single unit. Both closed and open kinetic chain exercises are applicable but not a necessary distinction in this account. More importantly are the lessened affects that rebounding forces have on the participant’s joints and the added benefits gained that constitute this form of aerobic activity.        

When the motion is directly in-line to the force of gravity, Plyometric activity works with gravity in the down-phase of the exercise using the eccentric contraction to absorb and store the energy in the muscle for the explosive up-phase concentric contraction. Although the concept is the same on the Reformer, the motion of the carriage is 90 degrees to the ground and therefore gravitational forces are not applied to horizontal motion, as mentioned earlier. Instead the recoil phase of the spring works like the down-phase of the plyometric exercise, absorbing the energy in the muscles and springs for the explosive jump-up-phase cycle. A heavier combination of tension springs will require more power and less time for sequential jump intervals hence will fall into plyometric activity.         

You don’t have to be a physicist to understand the dynamics behind the method but some background information will emphasize the great benefits Pilates jumping has when compared to other vertical methods especially on the joints due to the ill effects of compression forces. This is a fact of Newton’s laws of motion coupled with spring mechanics and the conservation of energy (kinetic-motion, potential-stored/static).

Example: Supine Jumpboard

1.     The carriage is stationary-static at the home base. The jumper is in ready position in direct contact with the jumpboard prepared for first interval:  

·        The energy stored in the jumpers ready muscles and the springs will be released in the first jump. The body is supine, knees bent, pelvis neutral with full foot contact in parallel.

·        In a stationary pose, the effects of gravity in this position are proportional to the combined weight of the carriage and the jumper. Gravity forces are not applied in the direction of motion, which is horizontal.  

·        Jumpboard Jump (plyometric activity optional): From the moment direct contact is broken with the jumpboard and the feet are no longer in connection, the contraction of the muscles have exerted enough force to drive the carriage and extend the springs a proportional distance away relative to the home base. From this vantage point the initial restorative force of the springs has been overcome. The spring force instantaneously pulls back on the carriage in the opposite direction of the displacement once the external jumping force is applied. The carriage motion is totally dependent on the jumper’s activity.

·        The most significant aspect is the landing phase or the return to home position. The timing derivative is directly dependent on the restorative force of the springs and the jumper’s resistance against the recoil. The landing forces are absorbed into the soft jumpboard platform, the recoiling springs and the musculoskeletal system, as the eccentric contraction of the muscles control the return speed once foot contact is made back on the platform. This affects the timing and setup up for either the next sequential jump interval or halt and jump interval.  

·        GREAT BENIFITS:

a. The cardiovascular response can be either aerobic or anaerobic depending on the jump frequency and the spring tension. This can be predetermined by selection but also dependent on jumpers ability.

b. In this method as gravity has minimal force effects on the musculoskeletal system, the compression forces on the joints are much less substantial. The stress is absorbed into the other components connected to the jumper; the recoil springs, the cushioned platform, the shoulder blocks etc.     

c. High Spring Count: In this form of supine jumping, the back body is supported. Since the timing cycle is dependent on the spring strength and the force applied, the higher restorative force will shorten the jumping cycle and allow the back body to remain connected to the moving carriage. Less voluntary effort through the core is required to keep the lumbar and pelvis is a neutral holding position. This method permits intense muscle response and stimulates muscle gains and growth.

d. Low Spring Count Intensity: In this form of jumping, there is more air time as the carriage is propelled away for the base with less effort but more time for the limbs to be unsupported. When the legs are suspended in ungrounded space horizontal to gravity, the deep core must activate voluntarily to secure the lower region of the back body. The hip muscles spontaneously activate to keep the legs energized until jumpboard contact is made again. 

e. Many variations are available as there is more air time to utilize props and inventive jump routines both unilateral and bilateral. Usage of the upper limbs moving opposite in the direction of the restorative force will lessen the load upon landing. This is enhanced when using small hand weights during jumping cycles.   

   

Example: Vertical High Jump

1.     The jumper positions themselves in close proximity to the ground in ready position for the first jump.

·        Vertical Jump (plyometric activity): It can be deduced that the effect gravity has on the participant regarding compression forces is significant when the motion is in the direct line of the opposing force. To break ground contact and propel vertically in an upward direction, the force exerted by the muscles must exceed the forces due to gravity. This would agree with vertical jumping including but not limited to jumping rope, jogging in place, box jumps, high vertical jumps, squat and jump, burpees, clapping pushups, lunge knee hops etc. where returning to the lowest energy requires the greatest resistance to the gravitational force in the vertical direction. Here the muscle and skeletal systems must absorb the full impact of contact, when the feet (or hands in some cases) first return to the ground.

·        The forces of gravity coupled with the jumpers muscle power and mass will control the timing and deceleration in a vertical upward jump. As the direction of motion is subjective, the jump ‘negative is up’ and ‘positive is down’ and is defined relative to the ground forces of gravity for deceleration and acceleration respectively. The gravitational force on the jumper remain unaffected and are directly in line with the motion.    

·        Drawbacks:  

a. Not much aside from the musculoskeletal systems to absorb the impact forces when landing on a firm ground.

b. The feet, ankle and knee joints bare the initial impact upon ground contact before rebounding if planned. The joints, tendons and ligaments can be subjected to overuse over time.

VARIOUS JUMPBOARD POSITIONS

                                                                                                                                     

        

                     Fig. 1. Supine

                                      

                                                          

                                                 Fig. 2 Kneeling 1                                                                                                                                                                                           

                                            Fig. 3. Kneeling 2

               

                 Fig. 4. Prone

                      

              Fig. 5 Lateral

                  

           Fig. 6 Seated

Proclaiming the Significance of Mat Work and how it Complements all Apparatus Work

By Aspasia P. Simeone

 

I study and teach Pilates for over 20 years. I began as a certified fitness instructor when ‘strength training’ and ‘high impact aerobics’ cornered the market in the fitness arenas. Pilates did occupy a small corner so to speak in some of the popular fitness centers, but only on Mat and with a small variety of props made available, nothing more. Quite often Pilates appeared in the Yoga section of the schedule.

We know from history that the young Joseph Pilates was a fitness enthusiast of all sorts. He studied and incorporated many East and West practices into his doctrine and from that combined these concepts into his union for health and fitness. Some people would categorize him as a visionary. I being one of them. He developed the early makeshift Pilates apparatus at the time of his internment in England during WWI. Although intentionally for the sole purpose of providing injured interns a means to exercise and rehabilitate from their hospital beds, this truly was an extraordinary concept for that time period especially with such limited provisions. Applying the principles of tension springs (simulating the compression forces of gravity), patients unable to stand upright and work freely with weights, now had the opportunity to work horizontally and do so in bed. Since his exercise regiments encompassed a diverse range of abilities from the non-bed confined participants, the limited availability of any exercise gear likely inspired much of the Mat work we know today. The years Joseph Pilates spent in confinement certainly were busy and productive. 

For those people that shy away from Mat work, this article is for you. Please know Mat work will only enhance your experiences on the classic Reformer and any Pilates apparatus including but not limited to the Chair, Barrel or Tower. If given the chance, Mat work can satisfy a wide range of demands from portability to personal challenge, so keep an open mind, and all you need is a quality Pilates Mat!  

The Pilates 6 principles: Breath-Concentration-Centering-Control-Precision-Flow are the basis of the Pilates method and the same whether applied on Mat or Apparatus. The strict adherence to these criteria is what sets Pilates apart from other disciplines. A personal connection with these principles is essential. My personal creed has always been ‘The more I understand, the better I teach…the better I teach, the more my clients understand’.

Let’s take a quick look at the Reformer mechanism and compare it to Mat:

Reformer: The modern basic Reformer, regardless of manufacturing brand, is just that, basic in design. Designed along similar lines with Joseph Pilates original device, it consists of a moveable carriage attached to a fixed frame via expandable tension springs. The carriage slides along tracks, driven by a set of adjustable straps fixed at one end that glide over an anchored pulley system. The straps (foot, thigh or hand placement) control the spring resistance through expansion and compression, dependent on the action applied. Mostly one size fits all, but adjustable in the Foot-bar to Shoulder-block length and the Foot-bar to Carriage height. With the addition of a few props like Box and Jump-Board, you can complete exercises in all the planes of movement and your feet never touch the ground. On the Reformer the physical boundaries, connection, and spatial awareness is more defined. Symmetry is easier addressed. The participant is the focal point, coupled with their relation to a moveable platform. Centering and balance is accentuated through the effort of the tension springs.   

Mat: A good quality Pilates Mat is crucial to support the body weight and any bony skeletal structures making direct contact with the Mat. Unless props are involved there is nothing between the participant and the Mat so to ensure a smooth comfortable experience the Mat should be adequate. The Mat requires more proprioception. Spatial perception is highlighted. The focal point is the participant and their movement relative to the fixed Mat and the direction of their gaze. An innate awareness to centering and balance is heightened thereby counterbalancing the natural effects of gravity.  

Reasons to consider Mat in the 6 Pilates principles:  

·         Breath: We know that gravity is a force in nature that our bodies must constantly oppose and overcome so that we can physically function. We find that balance through our skeletal and muscular anatomy. This allows us to breath, stand upright and perform all that is needed throughout our life. As Mat work utilizes this natural force in its entity, it make perfect sense that this routine would integrate the breath easiest with the movement, and develop a natural connection.

 

·         Concentration: People tend to gravitate, no pun intended, toward the Reformer before Mat work because they are of the mindset that believes machines enhance exercise routines and offers more in the way of strength gains and variety. These practices sometimes become rote and therefore require little effort in recruiting the muscle activation over time. Variation from equipment to Mat is recommended to keep the routines fresh and experience a deeper mind-body association, through concentration.

   

·         Center: It is often suggested when a new student is beginning in Pilates to seek out Mat classes first. The execution from Mat is apparent where from the Reformer more instruction and direction is required. As there is no equipment between the participant and the exercise, Mat work commands an immediate response and connection to one’s center: the Core.

 

·         Control: Although the external forces applied by the participant are what drives the Pilates Reformer, opposing gravity and one’s own body weight is what propels the exerciser on the Mat. Spontaneous and voluntary muscle recruitment counter balance and control the Mat exercise. The muscles work against gravity to either balance the body position or depending on direction, control the motion. The strength gains from Mat work are parallel to any Pilates apparatus.

 

·         Precision: People are efficient at repeating physical tasks over a long interval of time. As the brain becomes familiar with the practice it will create a pathway to a memory that can be easily retrieved. This is great for some daily activities that need practice to improve and can certainly be applied to retaining the classical Mat arrangement. This recall ability then becomes invaluable so that progression, development and precision are the primary ojectives.

 

·         Flow: The classical order that defines Mat work can be a challenge to appreciate at the onset of a new Mat curriculum. To the unexpected, this pre-determined exercise order may appear without an agenda. However, I assure anyone that is exploring this matter, take the time to perform each exercise, practice often and most of all have patience. Eventually the flow will feel natural. and “ in 10 sessions you will feel the difference, in 20 sessions you will see the difference, in 30 sessions you will have a whole new body”…Joseph Pilates

Pilates Performed from the Tower vs Reformer

By Aspasia P. Simeone

  

Gazing upon the modern Pilates Trapeze with its open canopy frame design, keep in mind what is known of Joseph Pilates’ early chronical years performing as a circus acrobat and bear witness to transformation. Still the fascinating truth inspiring these accomplishments is reflected in the simplicity of the earlier prototypes and aesthetics, making them evolutionary. It was during his WWI internment in England, when his resourceful notions manifested and clearly laid the foundation for the modern marvels forthcoming. As the Reformer stands alone, the Trapeze and Tower are close counterparts in mechanical functionality. 

Historical references exhibit these earlier devices with his usage of bed head-boards and/or bed foot-boards, acting as spring anchor positions. Already we can see the Tower developing. The most remarkable function of these earlier concepts is how they translate into modern forms not far from the originals. Although the equipment function between Reformer, Trapeze and Tower are different, the muscle function response in all forms, remains true to the Pilates Method for lengthening and strengthening through opposing efforts.

Conceptually, remove the canopy from the Trapeze and we have the Tower. Tower extension springs can intentionally work the muscles unilaterally as two individual springs designating equivalent strengths are fixed to eyebolts equally positioned from a central point on either the Tower Arch, Cadillac Frame or Spring Board, working independently from one another on a non-mobile platform. Pairs of eyebolts are secured at predetermined intervals offering multi height levels for exercise options. In comparison to the Reformers’ tension springs that secure the mobile carriage to the frame and are driven by one set of rope-cables unintended for independent action, unless deliberately setup to do so. Clearly from a Reformer perspective, the weight of the users’ body is applied to the spring expansion tension when the carriage is in motion and in order to work the muscles unilaterally, one anatomical side must execute the movement unaccompanied by the mirrored side. This requires great attention to unilateral stabilization from this stationary unyielding side. Whereas, from the Tower arrangement, the task from both anatomical sides can be performed concurrently yet independently, requiring attention to bilateral stabilization, on a fixed platform. Both apparatus offer immense benefits in Pilates training and when available should greatly be considered.   

The noted difference with respect to executing the exercises from either the Tower or the Reformer is that the Reformer carriage always moves away from the base frame during tension spring-expansion and is not directly in line with the user, but always parallel to the carriage. The carriage acts as a sled moving the user in the direction of the resistance and adding the users’ weight to the load. On the Reformer the rope-cables of a predetermined adjustable length are independently attached on either side of one end to the Reformer which glide over a fixed pulley system driving the sled. (The fixed pulley system is variable in height on some models). Reformer ropes move opposite in direction to the spring resistance and are proportional to the bilateral muscle force applied.

The Tower extension-springs on the other hand, almost always follow the angle and direction of motion of the user when the springs are separately attached to individual eyebolts and not joined via a Roll-Bar or Push-Through-Bar, where directional restrictions do apply. In both systems, Tower and Reformer, execution of motion is driven by the expansion and recoiling of the springs and controlled by the user but unilateral and bilateral muscle activation is an important variance between the two apparatus. (From this perspective both types of apparatus offer “open-chain-kinetic (pseudo-closed-chain)” exercise but also can perform “complete-closed-chain-kinetic” activities which will be clarified in a later posting.)

Both Apparatus’ usage of tension springs function on the expansion and compression properties of the springs. Applying the positive forces needed to expand the spring length, or resist the recoil force to slow the return (counterbalance), Tower and Reformer offer a great variety. The physical laws that apply to tension springs simulate the compression forces of gravity and therefore offer productive-strengthening ways to exercise without overloading the joints.   

We know the human body is not completely symmetrical in terms of the internal organs, skeletal structure and muscles anatomy and as result not exactly proportioned in strength and size. Anatomically it is the Sagittal (also known as the Longitudinal) plane of movement that sections the body into a right and left side respectively and the Frontal plane that designates the front-body from the back-body. The Core by definition as a whole is included in the Horizontal plane (ones cross section), while the complete spinal progression, Core stabilization and skeletal/muscle actions incorporate all three dimensional planes. Each plane has a midline that intersect at a common point, and we use this to orient an imagery of lengthening in Pilates. In an attempt to counteract and nuetralize some of these unsymmetrical disparities we have in the human anatomy, correcting the muscle imbalances can help achieve optimal equilibrium throughout the body as a whole. Working 360 degrees through all the planes of movement, together and independently, the Pilates Method aims to fulfill this objective by coupling natural motion with the 6 Pilates principles: Centering, Concentration, Control, Precision, Breath and Flow. Both the Reformer and Tower offer equal significance in all aspects of Pilates performance, and therefore selection becomes goal oriented and definitely encouraged!

What is the main difference between Pilates and a more traditional form of exercising like weight training?

                                                                                   By Aspasia P. Simeone

If you are part of any fitness community then most likely you have heard of Pilates. But even though most people have heard of Pilates, still not many people could say much about it other than they know it works the Core.

Although Pilates professionals will acknowledge that the Core is a major component in the execution and development of the Pilates format, all will agree that the depth of the experience goes beyond the basic body mechanics. When asked, the majority of the general population (fitness professionals not included) will identify the Core as the Rectus Abdominis, or 6 pack. But few acknowledge that the Core encapsulates all the muscles constituting the torso, including a 3 dimensional planar representation, especially when describing from a Pilates perspective.

So what is the difference from Pilates to say, a weight training session or calisthenics? As both forms of exercise respond to an external force whether body weight opposed to gravity, a free weight, or weight stacks and a cable/spring system, ONLY Pilates requires the deliberate activation of every muscle system from the top crown of the head to tip of the toe.

During a typical Pilates session you might be instructed to simply ‘sit tall’. A simple phrase but certainly not a simple feat with regards to Pilates. You would be further encouraged to actively inhale directing your breath upward into the back body expanding the ribcage housing the lungs. All the while your navel is drawn toward the spine, as you envision the crown of your head reaching above, creating optimal spinal length and internal lumbar support…and this is only the cue to ‘sit tall’ ; one of Pilates’ stabilized positions set as a prerequisite for motion. What comes next is unbounded with regard to dimensional movement and the Core. The only way to harness this innately, is to experience Pilates first hand as it combines ones concentration with intuition.  

Pilates execution is a deliberate action to the force applied, while traditional exercise is more spontaneous. Every movement during a Pilates session is planned and follows a specific pattern related back to the natural movements of the spine. Nothing in Pilates places the body in an unnatural contraindicated position but every position in Pilates does place the individual in an active progressive state of mind and body.

Pilates is the connection between mind and body. It is a state of mind that is manifested through the body’s awareness and presentation. It is for real!

I am only too happy to share the wonder and power of the amazing Pilates experience. 

 Pilates Like a Good Friend

                                                                                       By Aspasia P. Simeone

When I discovered Pilates all those years ago…I secretly said to myself… there are 2 kinds of people in world…Those that do Pilates and those that don’t. I felt it was a fair assessment as it can distinguish and set apart those of us that understand that strength works from the inside out, and isn’t merely a measure of what one’s muscles are capable of. Over time, little things manifest themselves that reinforce my beliefs in that; ‘Pilates is so much more than a form of conventional exercise’. I had one of those little revelations when I read a friends Facebook post declaring their passion for Pilates and celebrating their amazing friends. Like a sudden burst of light in that moment, I knew exactly what they meant. The similarities are uncanny, although I never related it in that manner until I read that post. After giving it a little thought it all came together:

1. Like a good friend, Pilates knows your strengths and weaknesses, and has the best intentions for you and accepts you and would never turn you away.

2. It is always with you. Like a good friend, it leaves you with an inner sense of awareness and the confidence knowing that you have something very special in your life.

3. Like a good friend it will help find tendencies that may cause imbalances and bring them to your attention for recognition.

4. And probably not last, like a good friend it grows with you and only gets better as you connect on deeper levels.

I think about Pilates every day. In some ways it is almost ‘unintentionally continuous’. If that makes any sense. It is what I am. Although many people think of me as just an instructor, I am so thankful for those that know me on that deeper level.

I love that I still get so excited when I walk into a studio….Excited and a bit nervous. But I learned early on as a group instructor that having that combination of anticipation, is what drives me forward and keeps it extraordinary. I feel blessed to have the opportunity to do what I do and share this with so many.