How Does Pilates Help NFL Players?
Pilates has gained popularity among American Football players as a form of cross-training that complements traditional strength and conditioning programs. While the National Football League (NFL) is known for intense physicality and power, Pilates provides a range of benefits that can improve performance, reduce the risk of injury, and promote recovery. Last summer, Cheryl had the privilege of training a defensive player for the New England Patriots, Brad Hawkins.
Here are eight ways football players will benefit from Pilates:
Core Strength & Stability: Pilates focuses on strengthening the core muscles, including the abdominals, obliques, lower back, and glutes. A strong core is essential for NFL players, as it provides a foundation for all movement, whether it's blocking, tackling, running, or throwing. Core stability improves balance and power transfer, helping players execute powerful and explosive movements while reducing the risk of injuries, especially to the lower back.
Injury Prevention & Rehabilitation: Pilates emphasizes proper alignment and controlled movement, which can help players develop better body mechanics. This reduces the risk of common football injuries like hamstring strains, knee injuries, and shoulder issues. By focusing on flexibility, mobility, and muscle balance, Pilates can help prevent overuse injuries and address muscle imbalances that could lead to more serious injuries during play.
Improved Flexibility & Range of Motion: Pilates stretches and strengthens muscles simultaneously, increasing flexibility and joint range of motion. NFL players often have large, strong muscles that can become tight and prone to injury without proper stretching. Improved flexibility helps athletes move more efficiently and explosively on the field. It also reduces the risk of soft tissue injuries such as muscle tears and strains, which are common in the high-impact NFL environment.
4. Enhanced Balance & Coordination: Pilates exercises require control and precision, which helps athletes improve their balance and coordination. NFL players need balance when running routes, dodging tackles, and maintaining stability during dynamic movements. Greater balance and coordination can lead to improved footwork and body control, which are crucial for all positions, whether it's a quarterback staying poised in the pocket or a wide receiver adjusting mid-air for a catch.
5. Better Breathing & Endurance: Pilates emphasizes proper breathing techniques, focusing on diaphragmatic breathing and improving lung capacity. Learning to control breathing can help players during intense game situations. Improved breathing techniques can enhance stamina and recovery during games and practices, allowing players to maintain a high level of performance throughout a game.
6. Mental Focus & Body Awareness: Pilates requires concentration and mindfulness, which can enhance a player’s mental toughness and focus. NFL players need sharp mental acuity, not only for mastering playbooks but also for reacting quickly during fast-paced plays. Improved body awareness helps athletes respond better to their environment and anticipate movements, which is critical for avoiding tackles, making split-second decisions, and staying injury-free in unpredictable situations.
7. Recovery & Longevity: Pilates is a low-impact workout that can be used for active recovery. It allows NFL players to engage their muscles without putting excessive strain on joints and ligaments. After a tough game or workout, Pilates can aid in muscle recovery and reduce stiffness.
Incorporating Pilates into a recovery routine can help players manage the physical toll of the season, keeping their bodies in peak condition and potentially extending their careers.
8. Joint Health & Mobility: Football places significant stress on joints, especially the knees, hips, and shoulders. Pilates helps strengthen the muscles surrounding these joints, improving their stability and function. Increased joint mobility and strength reduce the risk of injuries, such as ACL tears or dislocations, and improve overall movement efficiency, which is critical in a fast-paced, high-contact sport.
Many NFL players, including stars like Antonio Brown and Calvin Johnson, have integrated Pilates into their training routines, recognizing the balance it provides between strength, flexibility, and injury prevention. You don't have to be an elite athlete to reap the same benefits though, come on in and see for yourself! Try our new Pilates 101 class and get started on your Pilates journey today!
