The key to performance optimisation and injury prevention.
Functional strength involves strength through a large range of motion. Pilates is excellent for building this strength as the movement patterns are of continuous, controlled motion against resistance. This requires strength through the whole movement range. The result is longer, leaner and stronger musculature.
Injury Risk is reduced greatly when you have strong, flexible muscles as the muscle fibres can produce and support force through a great range of motion. This allows for greater control, agility and compliancy in unpredictable/unplanned movement (eg. slipping or tripping).
Eccentric movement which involves controlled lengthening of a muscle through its movement range is proven to evoke the greatest increase in strength. What’s also great about building strength through a lengthening range is the development of strong, lean muscles.
Examples of eccentric exercises in pilates:
Reformer footwork
Legs in straps
Hands in straps
Bridging press-outs
Scooter
Side standing splits
Russian splits
Chair lunges