Functional Pilates Movements to Enhance Your Pickleball Performance

Part of the reason for pickleball’s surging popularity is its approachability compared to sports like tennis. The court is smaller, the name is endearing, and the ball is less intimidating. However, the rise of pickleball has also led to an increase in pickleball-related injuries, as the game can test your endurance, speed, agility, and balance.

To help prevent injuries on the court, one effective strategy is to engage in cross-training that strengthens your muscles through a low-impact workout like Pilates. Shannon Willits, a master Pilates educator for Club Pilates and a functional Pilates specialist for golf and racquet sports, has crafted a Pilates class specifically designed for pickleball players.

The workout focuses on functional movement patterns essential for pickleball, such as squatting, lunging with reaches and rotation, and pivoting movements to change direction. Willits emphasizes the importance of developing these skills to enhance mobility, stability, and strength, not only to improve performance but also to reduce the risk of injury.

Benefits of Pilates for Pickleball

While traditional strength training can be beneficial for pickleball players, Willits prefers Pilates for its holistic approach. Pilates works to strengthen the entire body, with a core focus that promotes stability in the hips, spine, and shoulders, making it suitable for individuals of all fitness levels and addressing the unique strength requirements of pickleball.

Moreover, Pilates enhances the mind-body connection, leading to improved proprioception, which boosts agility and coordination while reducing the risk of falls during dynamic movements on the court.

Flexibility gained through Pilates can aid in preventing injuries by enabling a smooth range of motion and enhancing balance. Willits recommends a functional flexibility warm-up before playing to further reduce injury risk.

Functional Pilates Exercises for Pickleball

Willits incorporates Pilates equipment like a springboard and EXO chair into her Pilates for pickleball workouts to challenge balance and core activation. However, you can still perform these exercises on the ground. Here are some recommended functional Pilates exercises for pickleball:

Scissors

This exercise mimics the leg movements on the pickleball court while strengthening the core and hips.

• Lie on your back with knees bent, feet flat, and engage your core.
• Use your abs to lift one leg at a time in a reciprocal pattern.
• Keep a 90-degree bend in your knees and tap the floor gently with your foot.
• Gradually straighten your legs as you build core strength.
• Perform 10-12 reps per leg.

Hollow Holds

This exercise enhances core and pelvic strength, crucial for stability and balance on the court.

• Lie on your back and lift your head, upper body, and lower body, forming a 45-degree angle.
• Hold for 20-30 seconds with controlled breathing.

Sumo Squats

Sumo squats help develop the athletic stance needed for pickleball while strengthening the legs and core.

• Stand with feet wider than shoulder-width apart, toes pointing outward.
• Sit back as if sitting in a chair, engaging your core and keeping your chest up.
• Press through heels to return to the starting position.
• Do 12-15 slow reps.

Side Lunges

• Stand with feet hip-width apart.
• Take a big step to the side, bending into a lunge.
• Option to add a Bosu ball for increased challenge or a dumbbell for core and shoulder strengthening.
• Complete 12 reps on each side.