Designing Effective Pilates for Athletes Programs
Photography Pilates Anytime
The simple answer to approaching designing Pilates programs for training athletes is to begin with the simple task to “give them Pilates”. And yes, I know that feels like we’re over simplifying, but if in doubt, don’t be surprised on how effective keeping it simple can be.
Why Pilates for Athletes Works
Enhances Core Connection
One of the things I have noticed when working with athletes over the years, has been that simplicity is often the key to success. They may be strong, agile and healthy on first impressions, but a more detailed look will reveal that they are often strong yet lacking in connection to their core or powerhouse. Therefore, an initial focus on powerhouse engagement and connecting their movement from their core is a great place to begin.
This is the start of many aspects needed for elite performance such as injury prevention/ recovery, efficient and effective motor patterns, and this all leads to improved performance.
Addresses Muscle Imbalances
The next observation is how they often are compensating in movement and motor patterning from years of one-sided actions. For example, just take a moment to look at their throwing technique, fighting stance, board riding stance (my favourite!), or predominant sides with racquets, bats, or even preferred legs for kicking balls of all varieties and shapes. They all create compensatory movement patterns and imbalanced muscle development which increases the likelihood of injury and certainly future issues post competitive career.
That being said, our role as Pilates teachers, with our overly tuned eye for hawkish detail does also need addressing. When training athletes it’s important to stop and ask ourselves if what we are training will have a positive or negative impact on their performance. It’s not as simple as just following our usual protocols and developing well balanced humans. We should ask ourselves if the imbalance is a needed element of skill execution for the actions in their field of sport.
Key Focus Areas in Pilates for Athletes
1. Injury Prevention and Rehabilitation
With this in mind, I would suggest that our focus is on making the imbalanced movement as safe as possible and maximizing our athlete’s longevity. For this having some rehab or prehab (injury prevention exercises) in our tool box can be useful.But Pilates should be about working with the body in front of you, just as Joseph Pilates intended. He didn’t teach a one-size-fits-all method; he taught movement tailored to each individual. He worked with students with asthma, others recovering from surgery, and each time, he adapted his method to suit their needs.
Over time, these students went on to teach their own versions of Pilates, shaped by their experiences. That’s why we have so many different interpretations of the method today. And none of them are wrong.
““It’s not as simple as just following our usual protocols and developing well balanced humans. We should ask ourselves if the imbalance is a needed element of skill execution for the actions in their field of sport.””
Photography Pilates Anytime
Much of this will also depend on where our athlete is on their career. Are we building a powerful and agile performer in the early stages of their pursuit, or are we supporting an established athlete towards career longevity? As always, considering our athletes with regard to their individual and unique journey and goals will determine the program we design.
With so much to consider, this article can only scratch the surface of all we can discuss, so for now, I’d like to share a few exercises that I use with a variety of athletes for a variety of reasons and then encourage you all to explore and research in relation to your own athletes.
2. Skill Acquisition and Execution
An area that can be a whole lot of fun, is to review our athlete’s specific movement patterns and train them towards better skill acquisition or execution.
I love looking at traditional exercises and playing with the rhythm or timing to make the muscles fire in a more relative way, or even playing with direction and load to get the same effect.
Check this exercise out for an example:
Here I’m considering a fighter. By introducing this push and pull action we can work towards either a rolling motion (push) working contra to a pull action to develop power in throwing opponents. This can also be changed slightly to build oppositional force when throwing a punch.
See picture at top of article
Rehab/ Prehab:
Each athlete is unique, but there are commonalities. It’s often Knees, hips, shoulders and backs that are first to ask for attention. Yes, they can all be from different causes, such as impact trauma (think most often contact or extreme sports), or simply over/misuse. Either way, great ways to build back stronger or prevent in the first place can be found in these gems.
Lower back support through Glute engagement:
Captain Morgans.
Shoulder stability:
Ball to wall circles.
3. Adaptability for Uneven Conditions
Often our athletes are not performing on a level playing field. Even sports like gymnastics can leave our performers needing to adapt to a previous error that changes a take off from a different part of the mat, trampoline or springboard. So, building a body that can adapt in the moment can be as simple as training muscles to react.
A great way to play with balance whilst maintaining stability throughout can be this version of leg circles. Here we’re only placing load on one leg. You can use either the reformer, or experiment on the Cadillac.
Often overlooked but an absolute gamechanger is to begin with the feet. Whatever your sport, our feet are often the first point of contact with the playing field, apparatus or board we are riding. They are the first to react to the change in the playing surface, and therefore by training these and showing our feet some love, we can better prepare ourselves for success.
Strong articulate arches and agile toes are a great way to begin. Here’s my go to foot favourite.
Conclusion
In conclusion, designing Pilates programs for athletes is a nuanced and dynamic process that begins with simplicity but evolves through careful observation and thoughtful adjustments. By focusing on core connection, addressing compensatory patterns, and tailoring exercises to both the athlete’s current career stage and unique needs, we can empower them to perform at their best while minimizing injury risk. With a mindful approach and a willingness to adapt, we not only help our athletes excel in their sport but also contribute to their longevity and overall well-being, proving the incredible value of Pilates in athletic training.
Photography Pilates Anytime
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Jamie Isaac is a Pilates Anytime presenter and founder of Azul Fit Retreats and Fluid Life Pilates, with over 30 years of experience in coaching and human movement. A surfer and advocate for mindful movement, he believes it has the power to create lasting, positive change within supportive communities. Based in California, Jamie leads global workshops and retreats, celebrating his students' transformations while enjoying time with his kids and catching waves.
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FAQs
1. How often should athletes practice Pilates?
Athletes can benefit from 2-3 sessions per week, depending on their training schedule and goals.
2. Can Pilates help prevent common sports injuries?
Yes, Pilates strengthens core muscles, improves balance, and addresses imbalances, reducing the risk of injuries.
3. Do athletes need specialized Pilates programs?
Absolutely. Programs should be tailored to their sport, career stage, and unique movement patterns.