It’s common knowledge that some of the world’s best footballers have incorporated Reformer Pilates in to their football training.
We’re talking about the world class players including Liverpool Football Club’s forward Mo Salah and Manchester City’s attacking mid-fielder Jack Grealish sharing. We haven’t even mentioned Cristiano Ronaldo yet! It’s no big secret that Ronaldo has used Reformer Pilates equipment in his training strategy for many years! If Ronaldo and Salah invest their training time in Reformer Pilates then why wouldn’t you consider it!
There is no doubt that Reformer Pilates offers numerous benefits for footballers, both in terms of physical conditioning and performance enhancement. Let us explain how a footballer will improve their game by introducing Reformer Pilates into their training regime:-
Reformer Pilates focuses on developing a strong core, which is essential for footballers as it enhances overall stability and balance. A solid core helps support the spine (particularly focussing on the multifidis) and improves body control during quick directional changes, jumps, and tackles. All aspects of football requires you to have a great centre of balance, exceptional core strength and stability through your hips. If you’re kicking, shooting or passing under pressure, the extra stability and strength you gain from reformer Pilates allows you to generate power, even if pushed off balance. A strong core helps you stay on the ball and ride tackles while fending off your opposition. Core strength is key.
In general, with sports-specific programs, footballers will tend to over use their dominant side and the same muscle groups during their training routine. The full body workout that reformer Pilates provides, allows an equilibrium to be re-established in the body which can increase muscle activity and power you forward.
Footballers need to have good flexibility and mobility to execute various movements on the field effectively. Reformer Pilates helps lengthen and stretch muscles, improving range of motion, reducing the risk of injuries, and allowing for greater agility and quickness. Generally every footballer needs to work on and improve their flexibility, particularly in their hips and hamstrings. With decreased flexibility comes limited power, effectiveness and increased injury rates. By incorporating reformer Pilates into your strength and conditioning you can work on strengthening while lengthening your muscles and improve your flexibility, improving your performance.
Reformer Pilates utilizes resistance springs, which provide controlled resistance during exercises. This helps in building muscular strength, particularly in the legs, hips, and glutes, which are vital for explosive movements like sprinting, jumping, and tackling. Football isn’t a static sport, and in order to be successful you need to be strong, balanced, mobile, agile and unpredictable. Reformer Pilates allows you to build strength on your non-dominant side, even out your imbalances, generate more power through your weaker foot and keep your opponents guessing. Reformer Pilates also incorporates movements through all planes and axes of movement, the benefits are functionally transferable into your on-field movement.
/. Glutes to the Max, Med & Min: You want power? Reformer Pilates is the next level for targeting and more importantly activating your glutes – we don’t just go for the bad boy at the back – think intricate muscle – supporting ones that make the big work more efficiently and effectively. These bad boys are not just for sitting on. Your glute muscles are essential for reducing groin, knee and hamstring injuries as well as generating power while running or jumping, stability while standing on one leg and skilling the ball past your appointment a la Messi!/. Injury prevention:
Football is a physically demanding sport with a high risk of injuries and no professional footballer wants to spend their season on the bench or even worse in the physio room. Reformer Pilates can help prevent injuries by strengthening muscles, improving joint stability, and correcting imbalances. Ultimately, you can’t play if you’re injured! Reformer Pilates is renowned as one of the great prehab workouts as it addresses all aspects of your body. It is a great way to stay injury-free during a long season. Reformer Pilates can also aid in improving the speed and quality of your recovery. It is especially useful pre season, when you have more time available to dedicate to building and improving your flexibility and conditioning your body. The exercises performed on a reformer pilates bed will also promote better body alignment and posture, reducing strain on vulnerable areas.
Reformer Pilates promotes body awareness and mindful movement. Footballers can benefit from this heightened awareness, as it allows them to better control their body movements, optimize technique, and react quickly on the field.
/. Rehabilitation and recovery:In case of injuries, Reformer Pilates can play a crucial role in rehabilitation. The low-impact nature of the exercises, combined with the ability to target specific muscle groups, can aid in recovering from injuries and getting back to the game faster. Remember, it’s always a good idea to consult with a certified Pilates instructor or a sports trainer who can tailor the exercises to your specific needs as a footballer.
Football Specific Refomer Pilates at ReformME is led by our Director, Chris Rimmer. As a pioneer of Dynamic Reformer Pilates in the north and a leading voice in Men’s Reformer Pilates in the UK, Chris has a passion and wealth of experience helping footballers of all levels with strength, conditioning and recovery using the Reformer beds. He has seen on many occasions how the additional benefits of using the bed for football specific benefits has enhanced performance and improved risk of injury. Chris featured in global Muscle & Health Magazine back in 2020 discussing the benefits (read here).
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