Pilates Fitness Friday: Introducing Plyometrics for Older Adults

Strengthen your legs with this simple home step-up, building balance and plyometric power.

Pilates is renowned for its control, precision and mindful approach to movement. Often slow and deliberate, it helps clients move with greater awareness and strength. But what if we want to introduce a bit more power, especially for clients who are ageing yet still active? That is where plyometrics come in.

What Are Plyometrics?

Plyometrics are explosive, fast movements that train the body to produce power quickly. Think of jumping, hopping or bounding—any action where you rapidly stretch and then contract a muscle. This approach improves tendon elasticity, strengthens fast twitch muscle fibres and sharpens reaction time, coordination and joint stability.

While dancers and athletes rely on plyometrics for explosive power, older adults can benefit just as much when the exercises are scaled and supported.

Why Are Plyometrics Good for Older Adults?

As we age, power declines more quickly than strength. Power is what helps a person catch themselves from falling or step briskly off a kerb. Gentle plyometric work helps to maintain that vital capacity by improving:

• Balance and reaction time

• Bone density

• Joint stability

• Tendon elasticity

• Functional strength for daily activities

The key is progression and support, keeping movements low impact at first.

How Can We Bring Plyometrics into Pilates?

In the studio, a Reformer Jump Board offers a secure starting point. Clients jump while lying down, which reduces joint load and builds confidence. Encourage a focus on pushing off with control and landing softly, keeping the principles of centring and alignment even in dynamic work.

A second option is the foot bar, allowing a more vertical jump that feels closer to everyday movements while adding spring resistance.

No Pilates Reformer? Try This at Home

A household step with a railing or bannister can work well. Guide clients to:

1. Place one foot on the step and the other on the floor.

2. Press through the front heel to lift up, engaging the centre.

3. Let the back foot leave the ground briefly as they rise.

4. Add a controlled bounce if strength allows.

5. Use a gentle arm swing to create rhythm and balance.

This set-up strengthens the front leg while the back leg enjoys a plyometric challenge.

Start with Pogos

Begin with a pogo jump—a series of small rhythmic hops on two feet that emphasise springing from the ankles and flexing the feet in the air. Perform them on a mat or other forgiving surface so landings stay soft. Remind clients to stay light on their feet and use the arms naturally.

Final Tip: Plyometrics should never feel jarring or uncontrolled. Start with a solid foundation, maintain clear alignment and progress gradually. Done well, plyometrics add a powerful new dimension to Pilates, helping older clients remain strong, reactive and independent.