The jump board accessory for the Pilates reformer machine adds a variety of training options to meet the needs of a range of athletes and exercise enthusiasts, according to Ellie Herman, author of "Ellie Herman's Pilates Reformer." Attach the jump board to your machine according to the manufacturer's instructions, and check with your doctor before starting any new exercise program.
Warm-Up
Step 1
Choose a medium to heavy resistance setting. Lie on the reformer bed with your knees bent and your heels resting about 12 inches from the top of the jump board.
Step 2
Extend your legs slowly, allowing your foot to roll flat. End with your legs straight and your heels raised. Bend your knees, allowing your heels to drop down. Repeat this sequence 10 times.
Step 3
Lift your heels and perform 10 leg presses, and then lift your toes and do 10 more leg presses. Do not allow your hips to rock as your legs move, says Moira Merrithew on the "Stott Pilates Jump Board Interval Training DVD."
Power Moguls
Step 1
Choose a medium to heavy spring setting and lie on the bed. Keep your hips down as you rotate your knees and feet 45 degrees to the right.
Step 2
Jump high, allowing the bed to quickly slide open. When you reach the peak of your jump, rotate both legs to the left.
Step 3
Land with your feet and knees pointed 45 degrees to the left. Allow your toes to hit the jump board first, then lower your heels and bend your knees. Perform 10 mogul jumps to each side.
Agility Swooshes
Step 1
Choose a light to medium spring setting and lie on the bed with your feet in a "V' position on the jump board. Step your right heel just in front of the left.
Step 2
Jump high and swing your right heel behind your left. Make your arc movement about the size of a dinner plate. Initiate the movement from your hip.
Step 3
Swing your right leg to the front position as you land on the jump board. Perform 10 agility swooshes with each leg.
Cool-Down
Step 1
Choose a light spring setting and lie on the bed with your feet pointed forward. Lift your right foot off the jump board and tuck your knee toward your chest.
Step 2
Jump high, tucking your left knee to your chest. Land with your left foot on the jump board.
Step 3
Repeat this slow-motion running gait using exaggerated movements for 60 seconds.
Tips and Warnings
- Explosive jumps, like power moguls, can help athletes build stability and power in their legs and knees, according to Herman. Intricate movements, like agility swooshes, can help build agility, and the ability to adapt and change direction while moving quickly, says Herman.
- Keep your hips still during the leg movements. Do not allow your low back to arch and flatten.
Things You'll Need
- Pilates reformer
- Jump board accessory
References
- "Ellie Herman's Pilates Reformer"; Ellie Herman; 2007
- "Stott Pilates Jumpboard Interval Training DVD"; Moira Merrithew and John Garey; 2007
- "The Pilates Jumpboard Workout DVD"; Emily Zachary-Smith and Joshua Smith; 2008
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