4 Ways Pilates for Athletes Improves Performance

Are you a Long Island athlete striving to reach your peak potential? Then look no further than Pilates! This unique exercise style, far from being just for graceful ballerinas, has become a secret weapon for athletes of all shapes and sizes. 

But what exactly is Pilates, and why should you consider adding it to your training regimen?

Today we will discuss the benefits of Pilates for athletes and the amazing benefits it provides.

What is pilates for athletes?

History

The story of Pilates begins with its namesake, Joseph Pilates. Born in Germany in 1880, Pilates developed his unique system during his time in an internment camp during World War I. Initially called “Contrology,” it reflected his belief in controlling your body from within. After immigrating to the US in 1926, Pilates found his first devotees among boxers and dancers, drawn to his emphasis on whole-body health and mind-body connection.

Guiding Pilates Principles

Pilates builds an athletic foundation, but it also is so much more. The 3 core principles that this movement system follows are: 

1. Whole body health

You cannot separate your brain from your muscles or your internal organs from your mind. A guiding principle of Pilates is to promote the health of your body as an entire unit, not just one piece. 

2. Whole body commitment

Pilates is about creating a strong healthy body and developing your mind to the best possible state.  

3. Breath

Breathing is an integral part of overall body function. It brings oxygen to your brain and organs, rids your body of metabolic waste, and provides stability to your body and brain. 

If you control your breath, you will improve your health.

Why pilates for athletes?

These guiding principles translate to real-world benefits for athletes. 

• Strength and Flexibility
• Injury Prevention
• Mind-Muscle Connection
• Mental Toughness

Now, as an athlete, you may have some preconceived notions about pilates. Maybe you think it’s only for women or girls. Perhaps you think it is “easy.” Well, let me clear that up for you- Pilates is for athletes of ALL genders and can be very challenging depending on exercise selection and your goals. 

Pilates improves underlying issues that may predispose you to injury and provides a solid foundation for your athletic ambitions. Many of the exercises used in Pilates will be familiar to you if you have ever been a patient here at In Motion Physical Therapy. 

1. Improves Strength and Flexibility with Pilates for Athletes

Traditional progressive resistance strength training is essential for building muscle and getting stronger. Your body adapts to the stress applied (weight, reps, sets), and responds by increasing muscle strength, power, or endurance. 

Unlike traditional strength training that often isolates specific muscle groups, Pilates works your body as a whole, building a balanced foundation that supports every movement. Think of it as constructing a sturdy building, each brick (muscle) carefully laid to create a resilient foundation. No more neglected hamstrings or overdeveloped quads – Pilates ensures your entire body is strong and ready to perform.

Using Pilates as a complement to your strength training regimen in the gym will allow you to lift heavier weights with the correct form and engage the proper muscles. 

And for those athletes who’ve heard the “strengthen your core” mantra countless times, Pilates is your answer! This systematic review found that Pilates exercises effectively improve muscular strength, endurance, flexibility, and balance in athletes – a testament to its holistic approach to building a powerful foundation.

One exercise to try to improve strength:

PILATES BRIDGES

2. Prevents Injuries with Pilates for Athletes

1. Deep Core

Your core is your athletic engine behind every kick, twist, and sprint, providing stability to create powerful movements. When thinking of your core, most people only think of the abdominal muscles however this is untrue. Your deep core includes:

• Abdominals
• Diaphragm
• Pelvic Floor
• Lower Back

These muscles create a “box” for you to connect your legs to your arms. The same way a tree trunk connects its roots to branches.  The stronger the trunk, the more stable the tree.

Controlling your breath with diaphragmatic breathing can help you create a strong base of support.

DIAPHRAGMATIC BREATHING

2. Spinal Stability

Movement from your spine is natural, however, TOO much movement from your spine can lead to lifelong problems. Pilates teaches your body to dissociate your hips and lower back, creating stability in your core and movement from your hips. This newfound stability in your back decreases pain and improves your ability to create force from your more powerful glutes, quads, and hamstrings. 

Exercises like the Dead Bug (shown below), create spinal stability by dissociating your hips and your lower back. This means creating movement from your hips without movement from your hips. If you can do this an athlete you will be more explosive changing direction and speed in your sport!

DEAD BUG

3. Low Impact

Are you completely exhausted from 6 days of practices and games per week and wondering how you could possibly add one more session to your schedule? 

Pilates is low-impact in nature and will protect your joints from the wear and tear of repetitive movements. You will recover more quickly in between competitions and practices, therefore optimizing your performance! 30-45 minutes per week will leave you feeling refreshed and decrease your soreness. 

4. Posture and Alignment

When everything’s in place, life is easier. This same sentiment can be applied to your body! 

When things are out of whack, that’s when injuries come knocking. Pilates exercise corrects muscle imbalances and improves your postural alignment. 

MERMAID

5. Proprioception and Control

One of the leading causes of injuries in athletes is not knowing where their body is in space. This is called proprioception. Pilates helps improve your proprioception by slowing down movements and improving your neuro-muscular control (your ability for your brain to tell your body what to do.

3. Improve Mind-Muscle Connection with Pilates for Athletes

Pilates trains your brain to be hyper-aware of your body, from your head down to your pinky toe! By exercising with slow, controlled movements your body can build a mental map of your muscles. 

Knowing where your body is in space allows you to make passes without looking, land flips on a 4-inch wide beam, and fake out a defender with ease. 

Pilates teaches you to “think, then do,” maximizing your efficiency and minimizing the risk of injury. That way when you are competing under pressure you can “Just Do It” without thinking. 

4. Improve Mental Toughness with Pilates for Athletes

The practice of Pilates teaches you to embrace discomfort, push past self-doubt, and conquer your inner critic. Each controlled movement, each breath, becomes a mini-victory, building a reservoir of mental resilience that spills over into every aspect of your game. 

If you can hold that Teaser, you can tough it out in the toughest of circumstances.

From building unbreakable strength and flexibility to forging a mind-muscle connection that elevates your game, Pilates is the secret weapon you’ve been searching for.

But don’t just take our word for it. Step onto the mat with Samara and experience the magic for yourself.

Are you an athlete on Long Island? Give In Motion Physical Therapy a call today to learn more about our Pilates for Athletes program. 

Disclaimer: This blog post is for informational purposes only and should not be construed as medical advice. Please consult with your physician before starting any new exercise program.

References:

1. Kamioka, H., Tsutani, K., Katsumata, Y., Yoshizaki, T., Okuizumi, H., Okada, S., Park, S., Kitayuguchi, J., Abe, T., & Mutoh, Y. (2016). Effectiveness of Pilates exercise: A quality evaluation and summary of systematic reviews based on randomized controlled trials. Complementary Therapies in Medicine, 25, 1-19. https://doi.org/10.1016/j.ctim.2015.12.018
2. Laudner, K. G., Laudner, J. A., & Cramer, K. L. (2019). The Effectiveness of Pilates Exercise for the Prevention of Sports Injuries: A Systematic Review of Randomized Controlled Trials. Sports Medicine, 49(10): 1637-1654.
3. American College of Sports Medicine (2017). Pilates for Improved Athletic Performance. National Strength and Conditioning Association Annual Meeting, Las Vegas, NV, pp. 123-127.