Teaching Tip of the Week: 100’s Pregression
Each Pilates exercise is a complex mix of skills and choreography. It is essential to understand how to break down the exercise into its basic parts and connect the full exercise back to the Pilates Movement Principles.
Let’s use 100s as an example. What are the skills a client needs to learn or better understand?
•Pelvic Placement (neutral/ imprint)
•Flexion (curling forward)
•Breathing (smooth/ percussive) They also need to know how to pulse the arms and where to put their legs and what the whole exercise looks like. This small progression might be one of the ways you could teach clients how to do 100s.
•Pelvic Tilts/ Clock with hands on pelvis for awareness
•Marching/ Table Tip Legs •Toe/ Heel Taps
•Pinky finger presses (to understand arm pulses)
•Smooth & Percussive Breathing in Flexion with arm pulses
•various leg positions for further challenge
The bonus of teaching progressions is that it works well for multi level classes and creates a nice long phrase of movements which challenges Concentration, Precision and keeps a nice Flow.
Ruth Ruttan is the Education Coordinator for Retrofit Pilates in Toronto, Canada, a Master Instructor specializing in Pre & Postnatal Pilates and a Birth & Postpartum Doula. Each week Ruth shares tips, tools and reminders for Pilates instructors and students with the intention of keeping us inspired, asking questions and always seeking to improve our teaching and our Pilates practice.