We have been working hard so far this season trying to prevent injuries over the long, hard campaign ahead.

Each player was screened at the beginning of pre-season. The screening involved a series of exercises that the players were asked to complete such as single leg balance, plank and rotations, lunges and other dynamic control exercises.

They were then rated in terms of their risk of injury. From these results, individual preventative pre-habilitation programmes were devised catering for the individuals needs.

On top of these programmes, the players have been working on their dynamic stability during our Pilates sessions.

During Pilates, players are divided into groups of six.The players progress through a series of exercises that are aimed at increasing their dynamic stability specific for footballers.

Football involves a lot of single leg and rotational balance and we are able to adapt exercises to challenge the inner core and balance in a small class situation.

As well as trunk stability or 'core stability' exercises, Pilates can target lower limb muscles such as hamstrings, quadriceps and calf muscles.It also helps stability and control in joints such as the hip, the knee and the ankle, as well as upper limb joint stability.

One of the key elements of Pilates is breathing and the control of that breathing.The rhythm and control of the breathing is coordinated to enhance the recruitment of the targeted muscles as well as bringing a calming influence on the mind.

The boys will work hard through a series of continuous exercises lasting about 30 minutes twice a week.

After this session we have a period of relaxation where the players are asked to lay down in a comfortable position; the lights are turned out and I guide them through a state of relaxation with help from calm and soothing relaxation music.

This controlled relaxation and breathing technique provides a calming influence on the mind and the body and many players have commented that it helps them control the anxiety and stress associated with playing professional football.

This is also the only time I get peace and quiet (except for Jason Scotland's snoring!).

The boys are really enjoying these sessions as they find the exercises challenging and there is often a bit of competition!They also feel refreshed and revitalised coming out of the relaxation at the end of the class.

This class forms part of our recovery session the day after games (but we have a little more focus on relaxation and mental recovery of the body).

The day after the match is very important to the player's recovery.A light bike session, massage, pool recovery and Pilates coupled with the right nutritional intake makes up our active recovery day.

We have been working hard as a team to try and prevent injuries, keeping the boys fit and on the pitch rather than clogging up my new physio room!

Ailsa