JUMPBOARD FOOTWORK!
Footwork is a Pilates fundamental. Addressing functional movement patterns, in a foreign environment (horizontal), thus providing an opportunity to refine patterning, alignment and technique. Here - without gravitational load - is a great way to build foundational strength, especially for beginners or in early phase rehabilitation. The jumpboard provides feedback for the entire foot and will enhance that sensation of ‘connecting through the feet and standing tall’.
This tutorial provides ample variations, to provide challenge and interest for those already familiar with this sequence. And is a great intro for jumping!
The very first exercise I thought of in hospital was Footwork. Knowing that I had received dual tibia rod surgery and would require a lot of rehabilitation for my lower limb, this was my first instinct. With both legs still in plasters, I was eagerly trying to push my feet into the end of the hospital bed, to mimic a reformer bed and feel an opposing force, before attempting to be upright. Later told off by the (lovely) nurses, saying this wasn’t allowed. Ahem, how was Pilates developed?!
Later exacerbated by my overwhelmingly disappointing attempt at walking; where my legs literally wouldn’t hold me up, my nerve endings had fallen asleep and were causing an excruciating amount of pain in response to gravity and with an extreme amount of muscle loss - a rock bottom baseline - meaning that ‘muscle memory’ was obsolete - there was no muscle to talk to and receive information!
Everything has its place and purpose. As a teacher, eager to learn something new and have our horizons broadened, it can sometimes be mundane to do footwork over and over again. Hopefully there are some variations that spark your interest!
Regardless, it holds a very specific place in foundational training for beginners, so for some, it is a necessary go-to. An important - initial - prerequisite for running. Great for dancers for en pointe preparation and allegro.
And it goes without saying, a perfect tool for early phase rehabilitation!
Utilising the band to create challenge for the abductors and to create an awareness of the lateral lines of the lower limb and pelvis. Later the band is used to create more resistance for the hip extensors AND hip flexors.
The soft ball under the sacrum is good for those experiencing discomfort lying supine with pressure through the sacrum. Adding a lovely feeling of width and decompression around the area. As well as providing an unstable surface, to encourage deep stabilisation.