1

Pilates for Water Canoe Polo

Annaline Ford September 2019

Core Control Centre, Windhoek,Namibia

2

Abstract

Water Canoe Polo is a relatively new sport, but its popularity is increasing rapidly. It is played by men and women. Players are allowed to push or tip each other into the water; to ram or ride up on an opponent’s boat; or to sprint frantically after the ball. It is described as a combination of water polo, basketball and kayaking. Players sit in a canoe which is manoeuvred by means of a paddle and the aim is to score a goal into a net suspended two meters above the water. It’s a sport that combines a high level of individual skill with teamwork; it is fast, energetic and challenging. Water canoe polo demands agility, muscular endurance, strength, power, flexibility and core stability.

Table of Contents Title page………………………………………………………………1

Abstract………………………………………………………………..2

Table of contents……………………………………………………..2

Anatomy ……………………………………………………………..3-13

Case study…………………………………………………………….13

Conditioning program………………………………………………14-17

Conclusion………………………………………………………….....17

Bibliography…………………………………………………………..18

3

Anatomy

The Core

Fig1. The muscles of the Core https://www.healthline.com/human-body

The muscles of the Core are:

Diaphragm

Transverse muscles

Pelvic floor

Multifidus

Internal obliques

It is important for the core to be strong during canoe polo, the player has to be seated in an

upright position; in all strokes the body should be upright or with a slight lean forward. If the

core is not strong the body will not be able to stay in the correct posture and that could have

negative effects on the player and the game. It may cause the nose or the tail of the boat to

dip creating unwanted water resistance when paddling. Good posture will allow the player to

respond quickly and effortlessly whereas slouching reduces breathing capacity, cramping

and lower back pain.

4

The following alternative Pilates exercises will greatly benefit the player to strengthen

his core over all.

Double legs with rotation Side over on box

(abdominals legs in straps) (short box series) www.pilatesinteractive.com www.pilatesinteractive.com

Double leg stretch Roll up bottom loaded www.pilatesinteractive.com www.pilatesinteractive.com

5

Arm work

The focus of this block is to strengthen and stabilise the shoulders and arms. In general the

shoulder has a wide range of movements, but it is not strong and prone to injury. During the

game it is put under a great deal of strain especially when the arm is raised above the head

and the shoulder becomes hyper extended.

Internal and external rotation exercises are ideal to strengthen and stabilise.

These are a few of the strokes used in canoe polo

Fig 1 Forward stroke Catch Fig 2 Forward stroke Power Canoe polo basic skills and tactics p25 Canoe polo basic skills and tactics p26

Fig1. Draw stroke side view Fig2. Draw stroke front view

Canoe polo basic skills and tactics p32 Canoe polo basic skills and tactics p32

6

Muscles of the shoulder

https://www.healthline.com/human-body

In our session we will alternate between the following arm work exercises.

Side arm kneeling series www.pilatesinteractive.com

7

Arms sitting series

www.pilatesinteractive.com

Upper Body strength and flexibility

This goes hand in hand with a strong core. The player needs to be able to perform various

strokes and rolls during a game. Therefore working on back extension, rotation and lateral

flexion is of utmost importance as the athlete has to be able to execute the full range of

movement whilst seated.

There are several support strokes and rolls the player has to perform, these are

called:

Body snap – the use of the head, body, hips and thighs to return the kayak from an

unbalanced or upturned position to its normal flat position on the water

.

Figs 1 Body snap Fig 2. Body snap Canoe polo basic skills and tactics p45 Canoe polo basic skills and tactics p46

8

C to C paddle roll - This roll returns the paddler to an upright position ready to tackle

whatever lies ahead. It has four parts: set up, sweep, arch and finish

Fig1C to C Set up Fig 2 C to C Arch Canoe polo basic skills and tactics p50 Canoe polo basic skills and tactics p50

Fig, 3 C to C Recovery Fig. 4 C to C Finish Canoe polo basic skills and tactics p50 Canoe polo basic skills and tactics p50

Hand roll – This roll allows you to dive into the water and to resurface quickly. It has three

parts: back deck roll, recovery, balance

Fig 1 Back deck hand roll Fig 2 Back deck hand roll

Canoe polo basic skills and tactics p51 Canoe polo basic skills and tactics p51

9

Fig 3 Back deck hand roll Canoe polo basic skills and tactics p51

For these rolls to be executed perfectly one needs to strengthen the upper extremities of the

skeleton. Flexibility will prevent injury.

The obliques, back extensors, lateral flexors and shoulder flexors need to be strong and

flexible; focusing on trunk stability.

Fig1. Back extensors

https://www.healthline.com/human-body

10

Fig2. Lateral flexors https://www.healthline.com/human-body

Fig3. Shoulder flexors

https://www.healthline.com/human-body

Pilates exercises to help strengthen these muscles are:

Mermaid Butterfly www.pilatesinteractive.com www.pilatesinteractive.com

11

Side Kneeling stretch

www.pilatesinteractive.com

Prone 2 (Push through series) Back extension single arm

www.pilatesinteractive.com www.pilatesinteractive.com

Saw

www.pilatesinteractive.com

12

Reach Frog back

www.pilatesinteractive.com www.platesinteractive.com

Rowing back 1

(Rowing series) www.pilatesinteractive.com

Stretching

Stretching is important for injury prevention. The body performs best and learns new skills

the quickest when it is flexible. The characteristics of poor flexibility are shortened muscles

that restrict movement, compromise technique and contribute to injuries.

Stretching that is ideal for canoe polo is the following:

Pole series www.pilatesinteractive.com

13

Standing lunge hamstring stretch Shoulder stretch www.pilatesinteractive.com www.pilatesinteractive.com

Case Study

Water canoe polo is a high contact game played seated in a canoe on water. Tactics,

positional play, speed and fitness play an important role in the individual athlete. The game

lasts 20 minutes in which the athlete has to move fast and manoeuvre a boat, paddle and

ball while trying to block opposing teams. This requires extreme upper body strength, agility

and core control to prevent the boat from capsizing and to resurface after capsizing.

To improve the athlete’s performance the body needs to be addressed as a whole with the

main focus on core strength, stability, rotation, lateral flexion and extension.

Applying the BASI Pilates principles during the workout will allow the athlete to make a mind

body connection to perform at his highest level during the game.

Awareness: Control: Balance: Efficiency: Breath: Flow: Concentration: Harmony: Centre: Precision:

Client: Benjamin Le Roux Age: 19 Goal: To increase flexibility, stability, core strength and to improve his game

My client is a 19 year old, injury free male, who has been practising water canoe polo since

the age of 12. He has participated in several world cup games and his goal is to increase

flexibility and stability to improve his game. With that in mind I have worked out a Pilates

block system workout. My client is very tight in his pelvis and hamstrings due to prolonged

sitting in the canoe. The shoulders and arms are very strong but lack flexibility; in the long

run this could cause injury.

14

BASI Progression Block Week 1-4

Warm Up

Fundamental – Mat

*Standing roll downs

*Pelvic Curl * Chest lift

*Supine spine twist *Chest lift w rotation

Since my client is new to Pilates we

started with the fundamental warm

up.

Footwork

Reformer

*Parallel heels *Calf raises

*Parallel toes * Prances

*V Position toes * Prehensile

*Open V heels * Single leg heel

*Open V toes * Single leg toes

The focus is on hamstring and

quadriceps control whilst

strengthening the hip and knee

extensors.

Abdominals

Reformer

*Hundred prep

Abdominal strength and shoulder

extensor control are vital muscle

groups in canoe polo.

Hip Work

Reformer

*Frog * Circles up

*Circles down * Openings

Focus is hip adductor strength and

pelvic lumbar stability.

Spinal Articulation Spinal articulation will not be introduced

until the client has had 1-10 sessions

Stretches

Reformer

*Standing lunge

The athlete has tight hamstrings

and hip flexors due to prolonged

sitting.

Full body integration

Full body integration will be introduced

from 11-20 sessions

Arm Work

Reformer

Arms Supine series

*Extension * Down circles

*Adduction * Triceps

*Up circles

An excellent introduction to a new

client, allowing trunk stability in the

supine position strengthening the

muscles around the shoulders and

increasing mobility.

Leg Work

Wunda Chair

*Hamstring Curl

Focus is on the hamstrings,

strengthening the knee flexors and

pelvic lumbar stability. Playing an

important role when seated.

Lateral flexion and

rotation

Wunda Chair

*Side stretch

The athlete has to reach, grab, stop

and throw the ball. The abdominals

and obliques stretch whilst

maintaining core control.

Back Extension

Wunda Chair

*Swan Basic Back extensors are strengthened

whilst maintaining abdominal control

and scapular stability.

15

Week 5-8

Warm Up

Intermediate – Mat

*Three standing roll downs

*Roll up * Single leg stretch

*Supine spine twist * Criss cross

*Double leg stretch

My client is naturally very strong

and athletic so during these weeks

we have progressed to the

intermediate mat warm up.

Footwork

Wunda Chair

*Parallel heels *Open V toes

*Parallel toes * Calf raises

*V Position toes * Single leg heel

*Open V heels * Single leg toes

Here he is in a familiar seated

position. Now he will be challenged

to control his hip extensors and

increasing trunk stability.

Abdominals

F2

*Reach

*Hundred prep

Performing movement similar to

playing a match with additional

strengthening and stretching of

abdominals, shoulders and the thorax.

Hip Work

Cadillac

Basic leg springs

*Frog *Walking

*Circles down * Bicycle

*Circles up * Bicycle reverse

The focus is on hip extensor and hip

adductor control, pelvic lumbar

stability and hip disassociation.

Spinal Articulation Spinal articulation will not be introduced

until the client has had 1-10 sessions

Stretches

Ladder Barrel

*Shoulder stretch

*Shoulder stretch 2

*Gluteal

*Hamstring

*Adductors

*Hip flexors

Focus is on the body as a whole. The

athlete has tight shoulders due to

over emphasis on strengthening the

arms. Lower extremities are tight due

to sitting for prolonged periods.

Shoulder extensors and flexors are

stretched together with glutes,

hamstrings, adductors and hip

flexors.

Full body integration

Full body integration will not be

introduced until the client has had 11-20

sessions

Arm Work

Reformer

Arms sitting series *Chest expansion *Biceps *Rhomboids *Hug-A-Tree * Salute

This series mimics his movement

patterns during a match, increasing

range of movement and stability.

Leg Work

Mat

Gluteal side lying series

*Side leg lift

*Forward and lift

*Forward with drops

Objective is hip abductor strength &

pelvic lumbar stability and

strengthening weak glutes due to

prolonged sitting.

Lateral flexion and

rotation

Barrel

*Spine twist supine

*Side lift

Focus is spinal rotation, abdominal

control with oblique emphasis and

pelvic lumbar stability. The side lift

gives additional lateral flexor

stretch.

Back Extension

Wunda Chair

*Swan basic

*Back extension

single arm

Here we added on to the swan basic

to increase pelvic lumbar stability

and overload.

16

Week 9-12

Warm Up

Cadillac

*Tree standing roll downs

*Roll up with RUB *Mini roll up

*Supine spine twist * Mini roll up oblique

*Mini roll up * Roll up top loaded

I chose this warm up series

because it focuses on abdominal

control and trunk stability.

Footwork

Cadillac

*Parallel heels * Calf raises

*Parallel toes * Prances

*V Position toes * Single leg heels

*Open V heels * Single leg toes

*Open V toes

This series has the added

benefit of lengthening and

stretching the hamstrings whilst

focusing on hip alignment and

pelvic lumbar stability.

Abdominals

Reformer

*Short box series

*Round back

*Flat back

*Tilt

*Twist

The athlete’s movement pattern is

reflected; focuses on all layers of

the abdominals and back

extensors. A strong and stable

core is essential for movement in

all planes of motion.

Hip Work

Reformer

*Circles down * Extended frog

*Circles up * Extended frog reverse

Focus on hip adductor strength &

pelvic lumbar stability.

Spinal Articulation

Reformer

The block is introduced

for the first time.

*Bottom lift

*Bottom lift with extension

Focus on abdominal strength,

hamstrings and hip extensor

control.

Stretches

Cadillac

*Shoulder stretch

The athlete needs great shoulder

mobility; focus is on stretching

the shoulder to give the extra

mobility to prevent injury.

Full body integration

Cadillac

This block is introduced

for the first time from

session 21 onwards.

*Sitting forward

*Side reach

Here movement patterns are

resembled, hinging forward from

a seated position with the added

benefit of a hamstring stretch

and back extension, focusing on

spinal mobility & abdominal

control. The side reach focuses

on rotation and extension in the

seated position with shoulder

adductor and oblique stretch

whilst maintaining pelvic control.

Arm Work

Wunda Chair

*Frog back

Elbow extensor strength, scapula

stabilisation and shoulder flexor

strength to improve goal

shooting.

Leg Work

Wunda Chair

*Backward step down Objective is hip extensor

strength & hip abductor control.

Lateral flexion &

rotation – Wunda Chair

*Side kneeling stretch Here the focus is abdominal with

oblique stretch.

Back extension

Wunda Chair

*Swan on floor Scapula stabilised, back

extensors strength, shoulder

extensors control; all important

objectives for a strong athlete.

17

The Pilates method helps athletes to become more aware of their bodies and to determine

which muscles to recruit during a match for maximum performance. I chose exercises that

would maintain the client’s strong core but challenge the stability. We focused on strength

and flexibility in the lower extremities (hips and legs) to overcome tight hips from being

seated a lot; this would allow his posture to improve. We worked on increasing his range of

motion, to achieve better flexibility and endurance which is needed to deliver winning goals.

Conclusion

The client started off with a high level of strength and limited flexibility and range of movement. His sport is a highly dynamic one. Consequently, the aim of the training session

was to improve core stability, flexibility and range of movement, thereby enhancing his competitive advantage as an athlete.

During our training sessions we focused on upper body strength, flexibility, core strength and stability. The client’s increased upper body strength has enabled him to paddle faster and shoot goals more aggressively. The extra flexibility allows him to move more freely, helps prevent possible injury and enables him to swiftly get out of defensive positions.

Strong core and overall stability allow him to be a better and stronger athlete. The mind-body connection has improved in the sense that the client is now more conscious

in everyday life aspects like posture. Furthermore, new neural pathways have started developing allowing him to direct his movements more accurately when playing his sport.

Pilates proves to be a winning intervention in any sport allowing the athlete to strengthen

and stabilise. Working the body as a whole; physically and mentally by applying the 10 BASI Pilates

principles results in a strong, resilient champion athlete.

18

Bibliography

2000-2013 Body Arts and Science International (BASI Pilates) Study Guide 2000-2012 Body Arts and Science International Movement analysis workbook Pilates Anatomy |Rael Isacowitz, Karen Clippinger | 2011 Canoe polo basic skills and tactics |Ian Beasley | 2013 4th ed. Pilates Interactive | https://www.pilatesinteractive.com/pi/exercises/ Anatomy Google search | https://www.healthline.com/human-body-maps/shoulder-muscles Canoe polo Wikipedia search | https://en.wikipedia.org/wiki/Canoe_polo

19