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Pilates

Both-sides Pilates for tennis players: a 25-minute class for rotation, shoulder blades and hips

Tennis and padel are one-sided, stop-start games: you turn hard through your trunk, reach overhead to serve and lunge on one leg. This class works the parts the game leans on, in both directions: trunk endurance, rotation, the shoulder blades and back of the shoulder, the hips and balance. No trial has tested Pilates in tennis players, and it won't add serve speed on its own: power and strength training do that. Do it once or twice a week on non-match days, not as your warm-up. The order and timings are our editorial choice.

25 minBeginner19 movesA band · An anchor point · A wallAbs · Back · Shoulders · Glutes · Hamstrings · Hip flexors
Follow along: a timer, a cue and the next move, one step at a time.

Breathe and turn

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoLying on your back, knees bentHarder: Roll-up (Pilates)
  2. Thoracic rotation6 each side
    Beginner · 3D demoTurn your chest, not your hipsEasier: Side-lying open bookHarder: World's greatest stretch
  3. Side-lying open book8 each side
    Beginner · Back, Chest, Shoulders · 3D demoFollow your hand with your eyesHarder: Thoracic rotation

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. Single-leg stretch (Pilates one leg stretch)8 each side
    Intermediate · Abs, Hip flexors, Neck · 3D demoSlide the legs, don't kickEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)
  3. Dead bug6 each side
    Beginner · Abs, Hip flexors · 3D demoLow back resting on the floorEasier: Dead bug heel tapsHarder: Forearm plank

Rotation, both ways

  1. Criss-cross (Pilates)6 each side, slowly
    Intermediate · Abs, Hip flexors, Neck · 3D demoTurn from the ribs; elbows wideEasier: Single-leg stretch (Pilates one leg stretch)Harder: Corkscrew (Pilates)
  2. Spine twist (Pilates)3 each side
    Beginner · Abs, Back, Shoulders · 3D demoSit on a cushion; pelvis stillHarder: Saw (Pilates)
  3. Saw (Pilates)3 each side
    Intermediate · Back, Abs, Hamstrings · 3D demoTurn, then reach past your little toeEasier: Spine stretch forward (Pilates spine stretch)Harder: Boomerang (Pilates)

Shoulder blades

  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. Scapular push-up (push-up plus)2 × 10
    Beginner · Shoulders, Chest, Abs · 3D demoOn a wall if your shoulder, elbow or wrist is soreEasier: Dumbbell shoulder-blade punchHarder: Push-up
  3. Standing band external rotation10 each arm
    Beginner · Shoulders, Back · 3D demoElbow by your side; a light bandEasier: Stick-assisted external rotation (lying)Harder: Side-lying external rotation
  4. Swan (Pilates swan dive)5
    Intermediate · Back, Glutes, Triceps · 3D demoA small lift; skip it if arching hurtsEasier: Mermaid (Pilates seated side bend)Harder: Double-leg kick (Pilates double kick)

Hips

  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. 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)
  3. 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

Side and standing

  1. Knee side plank2 holds of 20 s each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoOn your forearm and kneesHarder: Side plank
  2. Single-leg stand2 holds of 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoFingertips on a wall at firstEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  3. Hip airplane5 slow turns each leg
    Advanced · Glutes, Hip abductors, Abs · 3D demoHold a counter; turn your pelvis open over the standing leg and backEasier: 90/90 hip lift-offHarder: Flying pigeon (Eka Pada Galavasana)

Tips

  • Once or twice a week on non-match days. Keep power, agility and strength training twice a week as well: in the tennis trials, jump and weight training raised serve speed more reliably than core work.
  • Before you play, use the racket warm-up, not this class.
  • Do every rotation the same number of times both ways, whichever hand you play with.
  • With tennis elbow, keep your hands relaxed and any forearm discomfort to about 3 to 4 out of 10, settled within an hour; our tennis elbow guide has the treatment.
  • If arching your back hurts, keep the swan small or skip it; a young player's back pain that lasts and is worse arching backwards needs checking.

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 both-sides pilates for tennis players: a 25-minute class for rotation, shoulder blades and hips 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, 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. 14 of its 19 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.