Pilates Exercises and Soccer: A Comparative Study of Mat vs. Reformer on FMS and ROM

Before starting the exercises, a 5-minute warm-up session was performed. The reformer Pilates exercise program included movements such as the Footwork Series (Toes, Heels, Tendon Stretch, V Position), Supine Arm Series (Pull, Circle, Pull Head Up, Triceps Press), Short Box Series (Round, Flat Back, Twist), Short Box and Arm Series (Chest Fly, The Gift, Rhomboid, Biceps Curl, Rowing, Triceps), Long Box Series (Swan, Pulling Fly), Stomach Massage (Round, Twist), Knee Stretch (Round, Flat Back), Hip Work Series (Double Leg Press, Hamstring Pulls, Leg Circle, Frog), Elephant, and Side Stretch. Participants had two-minute rest intervals after the Supine Arm Series, Short Box, Arm Series, and Knee Stretch movements. Movements were performed with ten repetitions in the first four weeks and 12 repetitions in the following four weeks. The participants underwent six weekly training sessions over eight weeks, comprising three Reformer Pilates sessions and three team training days.

Before the exercises, a 5-minute warm-up session was performed. The mat Pilates exercise program included movements such as Rol Up, One Leg Circle, Double Leg Straight Lower, One Leg Stretch, Criss Cross, Toe Top, Shoulder Bridge, Seated Tracking, Spine Twist, Up-Down Side Kick, Front-Back Side Kick, Circle Side Kick, Flight, Swan, Rest Position, Swimming, Push Up, Long Stretch, Cat Cow, Mermaid Stretch. The participants had two-minute rest breaks after the toe-top, spine twist, and circle side-kick movements. Movements were performed with ten repetitions in the first four weeks and 12 repetitions in the following four weeks. Movements were performed with ten repetitions in the first four weeks and 12 repetitions in the following four weeks. The participants underwent six weekly training sessions over eight weeks, comprising three Mat Pilates sessions and three team training days.