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Scientific evidence on Pilates and football
Studies published in peer-reviewed journals that support the benefits of Pilates in injury prevention, rehabilitation and player performance.
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Pilates on the Reformer improves agility, jumping ability and technical skills in playersA study involving 30 players compared the Reformer, mat Pilates and a control group. The Reformer group showed greater improvements in agility, jumping, sprinting (10–20 m) and passing. The resistance provided by the machine generates direct transfers to the technical movements of football, in addition to strengthening the core.
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Pilates is more effective than conventional treatment for recovery from partial ACL tears
Over 12 weeks (3 times a week), the Pilates group showed significant improvements in quadriceps strength (p = 0.03), in all functional knee scores and greater satisfaction with joint stability, positioning Pilates as a first-line non-surgical option for the injury that most frequently sidelines players.
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Pilates improves hamstring flexibility more effectively than traditional stretching
30 players assessed using video analysis (Kinovea): 4 weeks of Pilates produced significant improvements in hamstring flexibility — which accounts for 16–23% of football injuries. Better results than static stretching alone, with measurable improvements in kicking and running.
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Pilates is more effective than conventional balance training in treating chronic instability of the upper ankle
51 players with chronic ankle instability: the Pilates group achieved better results in the triple hop test — an indicator of lower limb functional power. The integrated programme focusing on strength, balance and core stability proved more effective than the standard physiotherapy protocol.
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The summaries above are adapted translations of the original abstracts, written in language that is accessible to athletes and managers. The full articles are available in the linked PDFs.