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Pilates has emerged as a critical component in the training regimens of elite athletes, offering a unique blend of strength, flexibility and injury prevention that traditional training methods may overlook. In this edition of Ask the expert, Merrithew® Lead Instructor Trainer Jenny Carr underscores the transformative impact of Pilates on athletic performance, particularly in addressing key areas like spinal mobility, hip flexibility and muscular symmetry.
By integrating Pilates into their training routine, athletes can achieve a higher level of body awareness, which is essential for executing complex, multidirectional movements with precision and control. This heightened awareness not only enhances performance but also plays a pivotal role in injury prevention, ensuring that athletes maintain balance and alignment.
For professionals in the fitness industry, the growing adoption of Pilates by athletes highlights its value as a versatile tool for enhancing performance and promoting longevity in sports careers. As more athletes and trainers recognize its benefits, Pilates is poised to become an indispensable part of athletic training programs, offering a strategic advantage in both competitive performance and long-term health.
Athletic events consistently remind us of the remarkable capabilities of the human body. As witnessed in recent weeks at the 2024 Paris Games, achieving excellence requires peak physical conditioning and mental resilience. Behind the scenes, many athletes incorporate Pilates into their training regimens to boost performance, increase flexibility and prevent injuries.
With the world’s most prestigious athletic game now concluded, I’m excited to answer some of the most pressing questions about how Pilates can enhance athletic performance and prevent injuries.
Q: How can Pilates specifically enhance athletic performance across different sports?
A: While there are many aspects of Pilates that help athletes perform well in their sport, here are a few that I focus on with athletes across all sports:
Spinal mobility
Athletes need to be efficient at performing multiplanar movements at high speeds and under significant forces. By focusing on spinal mobility and stability, coupled with deep core strengthening, Pilates enhances an athlete's proprioception, joint control and kinesthetic awareness. This foundation is crucial for maintaining optimal performance and preventing injuries across various sports.
Hip mobility and pelvic stability
Athletes rely on the muscles around their hips and pelvis to generate speed, force and explosive movements. Adequate hip mobility is crucial for achieving the power and speed necessary for high-level performance. In my training, I focus on basic hip mobility exercises such as knee lifts, side leg lift series, hip extension and rotation.
I perform most of these exercises by lying on the mat to focus on less load and more mobility. Then, I progress these movements into a standing position to add more load. Ideally, we want our clients to have good mobility when their bodies are loaded, unloaded and moving in all planes of motion.
Symmetry
Sports are inherently repetitive, leading to muscle and joint symmetry imbalances. The more an athlete engages in a sport, the more they need Pilates to ensure their body remains balanced. When an athlete gets severe imbalances in muscle and joint symmetry, they are much more vulnerable to injury. STOTT PILATES® Principles are an excellent tool for maintaining symmetry in the body. These principles provide athletes with valuable knowledge they can integrate into other aspects of their training, such as lifting, running and conditioning, helping them stay balanced and perform optimally.
Q: What are your favorite STOTT PILATES exercises that you find beneficial for athletes?
A: Incorporating targeted STOTT PILATES exercises into an athlete's routine can significantly boost their strength, flexibility and balance. Here are some of my favourite exercises as athletes find them beneficial:
- Feet pulling straps: This exercise targets lower glute activation and enhances pelvic stability. It's excellent for athletes as it strengthens the muscles around the hips and pelvis, which are crucial for improving speed.
- Side splits: Side splits are excellent for improving hip mobility in the coronal plane, helping athletes achieve a greater range of motion and flexibility.
- Front splits: Front splits for balance and hip mobility in a basic lunge position help athletes develop stability and flexibility in their hips and legs, which is vital for running, jumping or lunging.
- Reverse expansion: This exercise enhances the range of motion in the shoulders while maintaining a stable pelvis, which is important for sports that require upper body strength and coordination.
Q: How does Pilates contribute to injury prevention for athletes?
A: Pilates plays a crucial role in injury prevention for athletes by emphasizing proper biomechanics and facilitating efficient, safer movement patterns. It enhances body symmetry, addressing strength and joint imbalances that are common in athletes due to the repetitive and high-intensity nature of sports. By promoting balanced muscle development and joint alignment, Pilates reduces the risk of overuse injuries and ensures that athletes' bodies function optimally.
Sports often involve fast, explosive movements that can strain the body. Pilates helps mitigate this strain by improving proprioception, joint control and kinesthetic awareness. Through targeted exercises, athletes learn to move with greater precision and stability, resulting in fewer injuries on the field. By integrating Pilates into their training regimen, athletes can achieve a more balanced, resilient and injury-resistant body, which will make them better equipped to handle the physical demands of their sport.
Q: Can you discuss the importance of flexibility and balance in preventing injuries?
A: Flexibility is crucial for athletic performance and injury prevention, but it must be paired with strong joint mobility. Flexibility alone is insufficient; athletes need joints that can move through their full range of motion effectively. Enhancing flexibility and joint mobility together allows for better performance and reduces the risk of injury.
One effective method to achieve this is by loading the muscles during the eccentric phase of movement. This can be done using the pretension and recoil of springs, straps, bands and other props. These tools help muscles adapt under load while lengthening, which is essential for maintaining muscle health and functionality.
When athletes are on the field, they need to execute large ranges of motion with their muscles under load. By training muscles to contract smoothly both concentrically (shortening) and eccentrically (lengthening) under high speed and force, athletes can significantly minimize the risk of injury. This type of training not only improves muscular strength and endurance but also enhances the body's ability to handle the dynamic demands of sports.
Q: What advice would you give to instructors who are training athletes who are new to Pilates?
A: As Pilates instructors, it's essential to support athletes as they embark on their Pilates journey. Here are some suggestions to help them integrate Pilates into their training regimen effectively:
- Create a welcoming environment: New concepts, movements and equipment can feel overwhelming, so it’s crucial to create a welcoming and encouraging environment.
- Gradual progression: Start with fundamental movements that are easy to grasp, building a solid foundation before progressing to more complex routines.
- Customized programming: Personalized workouts that address their particular sport and physical condition will show them how Pilates can directly benefit their performance.
- Clear and precise cues: Use clear, precise instructions and cues to help athletes understand and execute exercises correctly. This will build their confidence and competence in Pilates.
- Highlight benefits: Educate athletes on the benefits of Pilates, such as improved core strength, flexibility, injury prevention and enhanced recovery. Understanding these advantages will motivate them to incorporate Pilates into their regular training.
Q: How can athletes integrate Pilates into their existing training regimen?
A: Athletes can seamlessly incorporate Pilates into their training regimen by starting with short, focused sessions. Keeping it short and simple ensures athletes can perform these exercises daily on their own.
- Short sessions: Start with a brief daily practice. Even 10-15 minutes can lead to significant improvements in strength, flexibility and overall performance.
- Use of props: Incorporate small props like the Resistance Loop™, Non-Latex Flex-Band®, Foam Roller™ and Mini Stability Ball™. These tools enhance the effectiveness of Pilates exercises and can be easily integrated into any workout space.
- Progressive sessions: As athletes become more comfortable with the exercises, they can gradually increase the duration and intensity of their Pilates sessions. This progression leads to faster and more noticeable improvements.
Q: What tips would you offer to Pilates instructors who want to specialize in training athletes?
A: If instructors are interested in working with athletes, it's beneficial for them to collaborate with a mentor, coach or experienced instructor with expertise in this area. Networking with sports teams, trainers and strength coaches is also an effective way to enter the sports world. There are many factors to consider when training athletes, including understanding the specific demands of their sport and how they differ from other training goals. Patience and persistence are key, as each athlete provides unique learning opportunities. Training athletes requires creativity, problem-solving skills, in-depth knowledge and practical experience.
Integrating Pilates into athletic training programs offers a multifaceted approach to enhancing performance, preventing injuries and achieving balanced muscular development. By focusing on critical areas such as spinal mobility, hip mobility, pelvic stability and body symmetry, Pilates provides athletes with the tools they need to excel in sports.
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