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Pilates

Off-track Pilates for sprinters: a 25-minute class for trunk control while the legs move, the front and back of the hip, and one-leg balance

A 25-minute Pilates class for a sprinter's easy day or after an easy track session. It trains the trunk while the legs move, strengthens and lengthens the front of the hip, works the back of the thigh in control, and finishes with side-hip work, one-leg balance and a wind-down. Its structure is our own and untested: no Pilates study has been done in sprinters, and it isn't injury prevention or speed training. It sits beside sprinting, your strength and hamstring work and your coach, never in place of them.

25 minIntermediate17 movesBand, anchor pointAbs · Shoulders · Hip flexors · Quads · Glutes · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Breathe and mobilise (about 2 minutes)

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoRibs widen sidewaysHarder: Roll-up (Pilates)
  2. 90/90 switch10 slow switches
    Intermediate · 3D demoHands behind you if you need themEasier: Reclined figure four (eye of the needle, Sucirandhrasana)Harder: 90/90 hip lift-off

Trunk control while the legs move (about 7 minutes)

  1. Dead bug2 × 8 each side
    Beginner · Abs, Hip flexors · 3D demoLower back steady while the legs reachEasier: Dead bug heel tapsHarder: Forearm plank
  2. Single-leg stretch (Pilates one leg stretch)6 each side
    Intermediate · Abs, Hip flexors, Neck · 3D demoPelvis still while the legs switch; head down if your neck tiresEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)
  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. Leg pull front (Pilates leg pull down)3 to 5 each side
    Advanced · Abs, Shoulders, Glutes · 3D demoA long line; lift one leg from the hip without the pelvis tippingEasier: Straight-arm plank (high plank)
  5. Half-kneeling Pallof press2 × 8 each side
    Beginner · Abs, Glutes, Shoulders · 3D demoPress out and back without letting your trunk turnHarder: Pallof press

The front of the hip (about 4 minutes)

  1. Standing band hip flexion2 sets of 10 each leg
    Beginner · Hip flexors, Abs · 3D demoOptional band; stand tall with a hand on the wall and drive the knee up slowlyEasier: Standing marchHarder: Captain's chair knee raise
  2. Half-kneeling hip flexor stretch2 holds of 30 s each side
    Beginner · Quads, Glutes · 3D demoPad the knee; tuck your pelvis under first; a mild stretchHarder: Couch stretch

The back of the thigh (about 6 minutes)

  1. Single-leg glute bridge6 to 8 each side
    Intermediate · Glutes, Hamstrings, Abs · 3D demoHips level; if your hamstring cramps, walk your foot closerEasier: Glute bridgeHarder: Barbell hip thrust
  2. 90/90 hamstring stretch (active knee extension)2 sets of 12 slow straightenings each leg
    Beginner · Hamstrings, Calves · 3D demoHold the thigh still and straighten the knee slowly to just before pain, never into itEasier: Supine hamstring stretch with a strapHarder: Contract-relax hamstring stretch (PNF)
  3. Single-leg kick (Pilates one leg kick)6 each leg
    Beginner · Hamstrings, Back, Glutes · 3D demoOn your forearms; a smaller kick if your kneecap complainsEasier: Sphinx pose (Salamba Bhujangasana)Harder: Double-leg kick (Pilates double kick)
  4. Swimming (Pilates)2 sets of 20 s
    Intermediate · Back, Glutes, Shoulders · 3D demoSmall, brisk flutters; bird dogs instead if arching hurtsEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)

Side hips and one-leg balance (about 4 minutes)

  1. Side plank with leg lift2 sets of 10 each side
    Advanced · Hip abductors, Glutes, Abs · 3D demoEasier: from a knee side plankEasier: Side plankHarder: Copenhagen plank
  2. Hip airplane5 slow turns each leg
    Advanced · Glutes, Hip abductors, Abs · 3D demoHold a counterEasier: Single-leg standHarder: Single-leg Romanian deadlift
  3. Single-leg reach matrix1 round of 5 reaches each direction, each leg
    Intermediate · Quads, Hip abductors, Glutes · 3D demoSmall reaches first; a hand near a counterEasier: Standing crossed-leg side reachHarder: Single-leg Romanian deadlift

Wind down (about 2 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoIn for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Tips

  • Once or twice a week on an easy day or after an easy track session, not in the hour before sprinting or racing (our suggestion). In competition weeks, keep to the first and last blocks and the balance work.
  • It adds to the sprint warm-up, sprinting at full speed with full rest, and our strength and hamstring workout with Nordic curls and heavy legs; it doesn't replace them.
  • Trunk training did better after more than 18 sessions, so give it 8 to 10 weeks before you judge it.
  • After a hamstring strain, follow our hamstring strain guide's stages first; the 90/90 hamstring is one of its lengthening exercises, with a higher dose there.
  • With back pain that's worse arching, keep the single-leg kick and swimming small, and get back pain on arching that lasts more than a couple of weeks checked.
  • A sudden sharp pain, snap or pop at the back of the thigh means stop and get it checked.

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.

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Questions people ask

How long does the off-track pilates for sprinters: a 25-minute class for trunk control while the legs move, the front and back of the hip, 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 band, An anchor point. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 14 of its 17 moves have an easier option listed beside them; use them freely.

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.