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Pilates

Court-ready Pilates for pickleball players: a 25-minute class for balance and stepping, calves, hips, the trunk, and the paddle shoulder and forearm

A 25-minute Pilates class for days you don't play, built around what sends pickleball players to emergency departments: falls, broken wrists and Achilles ruptures, mostly in players over 60. It starts standing at a counter with balance and stepping, works the calves, keeps the head down in the trunk block for anyone with osteoporosis, strengthens the hips, and trains the paddle shoulder and forearm on both arms, finishing with getting down to the floor and up again. It doesn't replace the pickleball warm-up or the strength and balance workout that carries the falls evidence. No trial has tested this class.

25 minBeginner18 movesWall, bench or box, band, anchor point, dumbbellHip flexors · Abs · Calves · Hip abductors · Glutes · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Warm up at the counter

  1. Standing march1 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoHold the counter and lift each knee in turnEasier: Seated marchHarder: Standing band hip flexion
  2. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoStand tall with your hands on your lower ribsHarder: Roll-up (Pilates)
  3. Thoracic rotation6 each side
    Beginner · 3D demoTurn your chest, not your hipsEasier: Side-lying open bookHarder: World's greatest stretch

Standing balance and stepping

  1. Tandem stance and heel-to-toe walkHold 10 s each way, then 5 steps heel to toe, twice
    Beginner · Calves, Hip abductors · 3D demoAlong the counter; look ahead, not downEasier: Semi-tandem stanceHarder: Single-leg stand
  2. Single-leg stand3 holds of 5 to 10 s each side
    Beginner · Hip abductors, Calves, Glutes · 3D demoFingertips on the counter; standing knee softEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  3. Side-stepping (sideways walking)10 steps each way
    Beginner · Hip abductors, Glutes, Adductors · 3D demoSmall steps along the counter; don't cross your feetHarder: Lateral band walk
  4. Sit to stand from a chair2 sets of 5 slow
    Beginner · Quads, Glutes, Hamstrings · 3D demoStand up with your legs, not your arms, and lower slowlyEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  5. Slow calf raise2 × 10 to 12
    Beginner · Calves · 3D demoHold the counter; up for 2, down for 3Easier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise

Trunk, head down (lower yourself to the mat using a chair)

  1. Hundred (Pilates)50 beats
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoHead down the whole time; knees bent in a tabletopEasier: 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 dog5 each side, 3 s hold
    Beginner · Back, Abs, Glutes · 3D demoFists or forearms if a wrist is soreEasier: Bird dog, one limb at a timeHarder: Bear crawl

Hips

  1. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoHead on your lower arm; glide 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. Glute bridge8 slow reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoLift as one piece, back in neutralEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge

The paddle shoulder and forearm

  1. Prone Y-T-W raises5 of each shape
    Beginner · Back, Shoulders, Neck · 3D demoForehead on a folded towel; small liftsEasier: Wall angelHarder: Bent-over reverse fly
  2. Standing band external rotation10 each arm
    Beginner · Shoulders, Back · 3D demoElbow by your side; a light band; both armsEasier: Stick-assisted external rotation (lying)Harder: Side-lying external rotation
  3. Reverse wrist curl2 × 12
    Beginner · Forearms · 3D demoA light weight; lower slowly; both armsEasier: Wrist-extensor eccentricsHarder: Plate pinch

Up again

  1. Get up and down from the floor2 slow cycles
    Beginner · Quads, Glutes, Abs · 3D demoRoll to your side, come onto all fours, then one knee, and push up with the chairEasier: Sit to stand from a chairHarder: Bodyweight get-up

Tips

  • Two or three times a week on days you don't play or after a short session, made a little harder every week or two (our suggestion). Falls programmes that worked ran 3 or more times a week for at least 12 weeks, so keep the pickleball strength and balance workout too.
  • Before you play, use the pickleball warm-up, not this class.
  • With osteoporosis, keep your head down in the hundred and dead bug, and leave out rolling moves and roll-ups, as the move pages say.
  • After a broken wrist, keep weight off the hand: do the bird dog on your forearms, and follow our broken wrist guide's stages.
  • With tennis elbow, hold the wrist curl still at the level position instead of lifting, as the reverse wrist curl's page says, and see our Pilates for tennis elbow class.
  • Stop and sit down if you feel dizzy, faint or unwell. Chest pain that doesn't go away needs 999.

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 court-ready pilates for pickleball players: a 25-minute class for balance and stepping, calves, hips, the trunk, and the paddle shoulder and forearm 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 wall, A bench or box, A band, An anchor point, A dumbbell. 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. 15 of its 18 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.