Pickleball​ & Pilates

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Pilates is a powerful cross-training tool for pickleball players because it builds deep core strength, improves rotational stability, and prevents common court injuries.

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​​Why Pilates Helps Pickleball

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• Core Power: Pickleball relies heavily on twisting and powerful swinging. Pilates targets the obliques and transverse abdominis to generate safe, explosive force for serves and returns.

• Balance and Agility: Rapid directional changes require precise body control. Working on stable or moving surfaces like the reformer enhances coordination and dynamic balance.

• Injury Prevention: Repetitive one-sided movements cause muscle imbalances that strain the back, hamstrings, and shoulders. Pilates restores alignment and strengthens the back body to alleviate lower back pain. 

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Areas of Focus

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• Spine Rotation: Teaches upper-body separation from a stable, square lower body.

• Ankle and Foot Mobility: Strengthens the lower chain to keep you light on your feet.

• Shoulder Stability: Opens the range of motion for safe, forceful swings.

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Why pro pickleball players are turning to Pilates

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Pro pickleball athletes don’t just put in the work on the court—they’re dialing in their fitness off it, too. From cardio to yoga, their training routines are wide-ranging. But one workout, in particular, has become a favorite among the top women in the sport: Pilates.

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Many of the game’s best are regularly hitting the mat or hopping on the reformer to build strength, stability, and control, all of which translate directly to their performance.

Players like Hurricane Tyra Black, Nicole Conard, Alex Walker, and Hannah Blatt are often spotted taking Pilates classes together...

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Rachel Rohrabacher also added Pilates to her routine, leaning into it after her trainer pushed her to prioritize strength work. 

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“I have an amazing trainer at home who’s also my PT, and we’ve been working on a lot of bilateral and body weight. I don’t ever lift too much because I feel like that’s what gets me injured. We do a lot of bouncy, athletic moves, and reformer Pilates is my favorite,” said Rohrabacher...

 

Rohrabacher says it’s a great addition for pickleball players and athletes at any level.

 

“I recommend any kind of Pilates to everyone. I love that it’s a complete, full-body workout, and it’s incredible for your strength training and flexibility. You get to work out these tiny muscles that can prevent you from getting injured,” she explained. “It’s so important for anyone, but especially athletes who are constantly putting strain on our bodies every day.” 

 

Rohrabacher has also noticed an improvement in the quality of her movement during matches, something she credits to Pilates.

 

“It’s taught me how to always activate my core the proper way. When you are doing any workout, your core should be activated, even if you’re doing a calf raise,” she emphasized. “Pilates has been so helpful in helping me train and get better.”

 

Core engagement is at the heart of Pilates. Rohrabacher and other pros have found that activating the kinetic chain through the core leads to more power on their swings, while also enhancing balance, mobility, flexibility, and range of motion.

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“I definitely think it’s helping my game, even if it’s just on the mental side of things,” she noted. “I’ve found that it’s a workout that makes me feel good, and that is going to make me play better in the long run.” 

 

If you’ve been curious about Pilates, consider this your sign to give it a try and see how it can help you.

 

-- Victoria Radnothy, Pickleball.com​

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my PilatesSTRONG is a Balanced Body® studio with Balanced Body® Studio Reformers and equipment