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Pilates

Recovery-day Pilates for footballers: a 25-minute class for trunk, groin, hips and hamstrings

Football's injuries cluster in the hamstrings, the groin and the knees, and the proven answers are the FIFA 11+ before training and the Nordic and adductor programmes. This class doesn't replace them. It adds what a recovery day suits: trunk control, the inner and outer hips, hamstrings working with the hip extended, back endurance and balance. The trials of Pilates in footballers are small and none measured injuries, so treat it as a complement. Do it once or twice a week, and keep the 11+ at every training session. The order and timings are our editorial choice.

25 minBeginner17 movesOther / check instructions · A wallAbs · Back · Quads · Adductors · Hip flexors · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Breathe and move

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoLying on your back, knees bentHarder: Roll-up (Pilates)
  2. Cat-cow8 waves
    Beginner · Back, Abs · 3D demoSlow, one part of the back at a timeHarder: Half lord of the fishes (Ardha Matsyendrasana)
  3. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoPad the knee; tuck your tailbone underHarder: Couch stretch

Trunk

  1. Hundred (Pilates)50 beats
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoHead down if your neck tiresEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
  2. Dead bug6 each side
    Beginner · Abs, Hip flexors · 3D demoLow back resting on the floorEasier: Dead bug heel tapsHarder: Forearm plank
  3. Bird dog2 × 6 each side, 5 s holds
    Beginner · Back, Abs, Glutes · 3D demoHips levelEasier: Bird dog, one limb at a timeHarder: Bear crawl

Groin and hips

  1. Lying adductor ball squeeze5 holds of 5 to 10 s
    Beginner · Adductors, Abs · 3D demoA cushion or ball between your knees; only as hard as is comfortableHarder: Copenhagen plank
  2. Side-lying inner thigh lift (Pilates side kick series)10 each side
    Beginner · Adductors, Abs · 3D demoLift your lower leg, lower it slowlyEasier: Side kick (Pilates side kick series)Harder: Kneeling side kick (Pilates side kick kneeling)
  3. 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)
  4. Side-lying leg circles (Pilates side kick series)8 each direction, each side
    Beginner · Hip abductors, Glutes, Abs · 3D demoSmall circlesEasier: Side kick (Pilates side kick series)Harder: Kneeling side kick (Pilates side kick kneeling)
  5. 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

Back of the legs

  1. 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)
  2. Single-leg kick (Pilates one leg kick)6 each leg
    Beginner · Hamstrings, Back, Glutes · 3D demoA smaller kick if your kneecap complainsEasier: Sphinx pose (Salamba Bhujangasana)Harder: Double-leg kick (Pilates double kick)
  3. Swimming (Pilates)2 sets of 20 s
    Intermediate · Back, Glutes, Shoulders · 3D demoSmall, brisk fluttersEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)
  4. Swan (Pilates swan dive)5
    Intermediate · Back, Glutes, Triceps · 3D demoLift the chest a little, hips downEasier: Mermaid (Pilates seated side bend)Harder: Double-leg kick (Pilates double kick)

Side and balance

  1. Side plank with leg lift2 × 20 s each side
    Advanced · Hip abductors, Glutes, Abs · 3D demoOr a knee side plank if your hip dropsEasier: Side plankHarder: Copenhagen plank
  2. Single-leg stand2 × 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoKnee slightly bent and not buckling inEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix

Tips

  • This class adds to the FIFA 11+ and the Nordic and adductor programmes; it doesn't replace them.
  • Once or twice a week on recovery days, or the day after a match once soreness allows.
  • Groin sore? Keep the squeezes and inner thigh lifts gentle and see our groin strain guide; a lump in the groin needs a GP.
  • After a hamstring strain, follow our hamstring guide's stages before going back to full reaches and kicks.
  • Stretching hasn't been shown to prevent injuries; strength has. Use this class for control and mobility.

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 recovery-day pilates for footballers: a 25-minute class for trunk, groin, hips and hamstrings 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: Other / check instructions, A wall. 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 17 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.