Pilates Cross Training for Gymnasts: Building a Strong Foundation

On the Move’s Pilates for Gymnasts class was created for gymnasts to help them build a strong foundation for their sport. As physical therapists and Pilates teachers who specialize in treating male and female gymnasts, we know that although gymnasts are strong and flexible compared to the average person, they do have areas of weakness. Our class, designed for gymnasts ages 10-18 who train 8 or more hours per week, will focus on these weaknesses. 

What are common weaknesses gymnasts have?

Gymnasts are strong in so many ways because their sport requires them to be powerful enough to flip in the air and flexible enough to create 180 degree split leaps.  However, the truth is that it is quite possible to be an accomplished gymnast and not have a strong deep core, good body alignment, or the ability to effectively control landing forces. Additionally, gymnastics training tends to create muscle tightness in certain parts of the body, some of this tightness actually works against the flexibility that gymnasts need.

How will Pilates help?

The Pilates for Gymnasts class emphasizes the Pilates movements that help gymnasts increase core control with slower abdominal exercises, improve landing mechanics by increasing awareness of leg alignment, and open areas of tightness such as the chest, shoulders, upper back, hips, and calves. When the movement lessons of Pilates are applied to gymnastics, the gymnast should have improved gymnastics performance.

Unlike gymnastics conditioning, exercises will be challenging because the movements will be slow and controlled.Rather than doing a high number of repetitions of each exercise, the emphasis will be on a variety of exercises with fewer repetitions, focus on specific alignment, and focus on breath and form.  

Our classes give gymnasts the opportunity to exercise on the Pilates Reformer, Pilates Chair, and the Springboard. All pieces of equipment use spring resistance to challenge strength, control, and balance. Additionally, props such as the Pilates arc, small exercise balls, and foam rollers will be used. Gymnasts will learn how to use these props on their own for self care and strengthening, and can even practice these exercises at home.

Pilates is an excellent cross training option for gymnasts! If you would like to see more of this group class on our weekly schedule, please email info@onthemovephysio.com and we can work with you/your team to provide a time that fits your schedule.