Pilates for Athletes
Pilates is an excellent form of cross training. Many professional athletes and teams have turned to Pilates to achieve fitness goals such as building strength, stamina, balance, agility and flexibility. Many of the runners, triathletes, and cyclists I work with tell me that a consistent Pilates practice has increased their endurance, flexibility, and strength. These athletes also report that they use their Pilates breathing to help power them through their workouts and races.
Why is Pilates so good for athletes? First of all, it’s a whole body workout. When we train to one sport, we tend to make the strong muscles stronger while our weak muscles get weaker. Heck, we don't notice those weaker muscles because we don't use them so much! In Pilates, we not only work the entire body evenly, we are hitting those very deep stabilizing muscles that aren't used in our everyday lives. We strengthen the muscles that run along and support the spine. This helps build our core, stabilizes the spine, and gives us a strong center to work from.
Below I will explain some reasons why Pilates is good for various athletes. Most reasons can be switched amongst the various sports, and I am only touching on some sports. If you'd like to talk more in depth about training for a specific sport, contact me and we can develop a plan that will work for you or your team!
Run/Bike/Swim: I have been working with runners and triathletes for almost 6 years. It has been exciting to see these athletes achieve their goals: whether it’s running their first 5K, their first marathon, their first triathlon or achieving a PR!
Tennis: Many tennis players have turned to Pilates to cross train. A common complaint amongst the tennis players that I work with is shoulder pain. Pilates works with stabilizing the scapular (shoulder blades) and moving with control. Good scapular stability can aid in injury prevention of the shoulder by creating a strong base to work from.
Golf: Golf pros like Tiger Woods and Annika Sorenstam have turned to Pilates to improve their game. Many of the golfers that I've worked with have complained of low back pain due to the standing, walking and rotation of the core. Pilates has helped alleviate some of that strain on the low back through better alignment and a stronger core.
Soccer: I recently had the pleasure of working with the Penn Fusion Soccer Academy girls teams ages 13-18. I introduced them to non-impactful strength-building. Many young athletes focus on one sport from such a young age and are therefore more prone to injury.
Why is Pilates so good for athletes? First of all, it’s a whole body workout. When we train to one sport, we tend to make the strong muscles stronger while our weak muscles get weaker. Heck, we don't notice those weaker muscles because we don't use them so much! In Pilates, we not only work the entire body evenly, we are hitting those very deep stabilizing muscles that aren't used in our everyday lives. We strengthen the muscles that run along and support the spine. This helps build our core, stabilizes the spine, and gives us a strong center to work from.
Below I will explain some reasons why Pilates is good for various athletes. Most reasons can be switched amongst the various sports, and I am only touching on some sports. If you'd like to talk more in depth about training for a specific sport, contact me and we can develop a plan that will work for you or your team!
Run/Bike/Swim: I have been working with runners and triathletes for almost 6 years. It has been exciting to see these athletes achieve their goals: whether it’s running their first 5K, their first marathon, their first triathlon or achieving a PR!
- Balance and Flexibility - Pilates helps to alleviate tightness in hips, hamstrings and the low back. Recent studies have noted the effectiveness of dynamic stretching in improving balance, mobility, and stability. Each and every Pilates exercise features dynamic stretching: while one muscle is stretching, the other is working in balance.
- Breathing - Breathing patterns and body mechanics are essential to performing Pilates movements correctly. Practice on the Pilates mat translates to improved form and efficiency during a run or race.
- Stamina - By strengthening the powerhouse (abdominals, pelvis and back) runners will have better endurance. This can help an athlete keep good form even on longer workouts.
Tennis: Many tennis players have turned to Pilates to cross train. A common complaint amongst the tennis players that I work with is shoulder pain. Pilates works with stabilizing the scapular (shoulder blades) and moving with control. Good scapular stability can aid in injury prevention of the shoulder by creating a strong base to work from.
- Control - Pilates focuses on power, flexibility, and control in every exercise. A consistent Pilates practice can improve the power of your swing by strengthening the core muscles, increasing agility, and connecting the mind and body.
- Proper Alignment - Proper alignment of the body and spine can help protect the low back. Pilates aids in injury prevention and allows for more agility on the court.
Golf: Golf pros like Tiger Woods and Annika Sorenstam have turned to Pilates to improve their game. Many of the golfers that I've worked with have complained of low back pain due to the standing, walking and rotation of the core. Pilates has helped alleviate some of that strain on the low back through better alignment and a stronger core.
- Balance - Many golf movements require repetition of the same movements: twisting, squatting, leaning over to pick up golf ball, and torqueing of the body. Pilates helps restore balance.
- Center - Like golf, Pilates is based on initiating movement from the core. A stronger powerhouse can lead to more power and accuracy.
Soccer: I recently had the pleasure of working with the Penn Fusion Soccer Academy girls teams ages 13-18. I introduced them to non-impactful strength-building. Many young athletes focus on one sport from such a young age and are therefore more prone to injury.
- Speed and Agility - Pilates builds muscle without bulk. In addition, increased range of motion and mobility from practicing Pilates can improve balance and decrease susceptibility to injury. A consistent Pilates practice can give young athletes functional strength that they can use in their sport and in their lives.
- Posture - An open chest leads to better lung capacity. This will increase the athlete’s ability to go longer and harder during the game. Increased stamina will give the athlete the edge over their competition.
- Variety – A consistent Pilates practice helps athletes condition different muscles groups, develop new skills, and reduce boredom.