Table 1.

Pilates training program for adolescent athletes.

Stage	Training Period
	1–2 Weeks	3–4 Weeks	5–6 Weeks	7–8 Weeks
Warm-up	Breathing
	Hip release
	Roll-up preparation
	Arm circles
Work-out	Single-leg stretches	Roll up	The hundred	The hundred
	Double-leg stretches	Rolling like a ball	Single-leg circles	Side kick: front/back
	Rolling like a ball	Side bend	Leg pulls back and front	Side kick: small circles
	Swimming	Spine stretch forward	Roll over	Rowing
	Obliques	Side leg series	Side bend	Swan
	Spine twist	Criss-cross	Spine stretch forward	Teaser
	Spine stretch forward	Mermaid	Side leg series	Side bend
Cool down	Head nods
	Hip rolls
	Breaststroke prep
	Cat stretch