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Pilates

Off-court Pilates for basketball players: a 25-minute class for trunk control, hips, ankles and one-leg balance

A 25-minute mat and standing class for basketball players: the planks and side planks of the tested basketball warm-up, Pilates trunk and hip moves, calf and outer-ankle strength, and one-leg balance on both legs. It adds to the 10-minute warm-up before every practice and game and to your strength and jump training; it doesn't replace them, and no trial has shown that Pilates prevents basketball injuries. Do it once a week in season and once or twice off season, on a lighter day. You need a mat, a step, a counter and a resistance band. The order and timings are our editorial choice.

25 minBeginner15 movesA step · A wall · A band · A bench or boxAbs · Back · Hip flexors · Glutes · Hip abductors · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Breathe and mobilise

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoLying on your back, knees bentHarder: Roll-up (Pilates)
  2. Cat-cow8 slow waves
    Beginner · Back, Abs · 3D demoOn your fists or forearms if a finger or wrist is soreHarder: Half lord of the fishes (Ardha Matsyendrasana)
  3. Thoracic rotation6 each side
    Beginner · 3D demoTurn your chest, not your hipsEasier: Side-lying open bookHarder: World's greatest stretch

Trunk

  1. Hundred (Pilates)50 beats
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoHead down if your neck tires; build to 100Easier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
  2. Dead bug2 × 8 each side
    Beginner · Abs, Hip flexors · 3D demoLower back stays downEasier: Dead bug heel tapsHarder: Forearm plank
  3. Forearm plank2 holds of 20 to 30 s
    Intermediate · Abs, Shoulders, Glutes · 3D demoA straight line from head to heelsEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up
  4. Side plank2 × 15 to 30 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoKnees down to start; hips highEasier: Knee side plankHarder: Side plank with leg lift

Hips

  1. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoGlide the leg, pelvis stillHarder: Side-lying leg circles (Pilates side kick series)
  2. Clamshell10 each side
    Beginner · Hip abductors, Glutes · 3D demoLift only as far as your pelvis stays stillEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  3. Shoulder bridge (Pilates)3 kicks each leg
    Intermediate · Glutes, Hamstrings, Abs · 3D demoPelvis levelEasier: Wall bridge (feet-on-wall bridge)Harder: Leg pull back (Pilates leg pull up)

Back

  1. Swimming (Pilates)2 sets of 20 s
    Intermediate · Back, Glutes, Shoulders · 3D demoSmall, brisk flutters; keep it small if arching hurtsEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)

Ankles and calves

  1. Single-leg calf raise from a step2 × 12 each leg
    Intermediate · Calves · 3D demoRise over the big toe, lower for 3 secondsEasier: Slow calf raiseHarder: Single-leg pogo hops
  2. Band ankle eversion8 each side
    Beginner · Calves, Shins · 3D demoSlow: about 3 seconds out and 3 backEasier: Isometric ankle eversion against a wallHarder: Single-leg stand

One-leg balance, both legs equally

  1. Single-leg stand2 × 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoKnee soft and not caving in; eyes closed or on a cushion once it's easyEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  2. Hip airplane5 slow turns each leg
    Advanced · Glutes, Hip abductors, Abs · 3D demoHold a counterEasier: Single-leg standHarder: Single-leg Romanian deadlift

Tips

  • This adds to the SHRed Injuries Basketball warm-up and your strength and jump training; it doesn't replace them. If you've sprained an ankle, a lace-up brace for play has the evidence.
  • Once a week in season on a light day, once or twice off season; not in the hour before practice or a game (our suggestion).
  • After an ankle sprain, do the one-leg work next to a wall and follow our ankle sprain guide's stages.
  • With jumper's knee, keep knee-bending small and follow our jumper's knee guide's pain rule.
  • Back pain that's worse arching back and lasts more than a couple of weeks needs checking for a stress fracture of the spine.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the off-court pilates for basketball players: a 25-minute class for trunk control, hips, ankles and one-leg balance take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A step, A wall, A band, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 12 of its 15 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.