The Illusion of Going Fast
Many students—and even some teachers—fall into the trap of believing that speed equals strength. The truth is, Pilates mastery is built not in how many reps you can power through, but in the control you can sustain when you move with intention. Slow, deliberate movements demand more engagement, more awareness, and more stamina than racing through exercises.
For seasoned practitioners and teachers, this principle becomes even more important. Control is the difference between “doing” Pilates and
living in the work.
The Teacher’s Role: Why Cueing Control Matters
- How rushing encourages poor form and overuse of dominant muscle groups.
- The responsibility of the teacher to slow their class down, even when students resist.
- Using verbal cueing: “Move so slowly you could stop anywhere and hold.”
- How tactile or visual cues can help students feel the springs instead of fighting them.
Reformer: The Springs as a Teaching Partner
- Springs aren’t simply resistance—they are
feedback.
- When the carriage is beneath you, the springs support and guide, but only when you move with control.
- Moving too quickly lets momentum override muscular engagement.
- Examples: Footwork vs. Long Stretch Series—how to teach pacing in each.
- Teaching tip: Ask students to pause halfway through a movement to notice if the springs are carrying them instead of their muscles.
Chair: The Challenge of Angles
- On the Chair, the springs are not beneath you—they’re angled.
- This increases the challenge: less built-in guidance, more opportunity for wobble.
- The demand on the stabilizers is greater, so slower movement is critical.
- Teaching tip: Cue breath to match the deliberate push and return—never letting the pedal “snap” back.
Cadillac: A Lesson in Independent Springs
- Unlike the Reformer and Chair, the Cadillac’s springs aren’t tied to a carriage.
- They move independently, and they’re above you, not below.
- This can be eye-opening for students: without control, each side moves unevenly.
- Teachers can use this to highlight asymmetry and build balanced strength.
- Teaching tip: “Pretend you’re in slow motion”—mirror work is especially powerful here.
Why Moving Slowly Builds More Than Strength
- Neurological control: slower movements create better brain-to-muscle connection.
- Injury prevention: springs snap when students rush—control protects.
- Endurance: working slowly with springs burns deeper than rapid repetitions.
- Teaching philosophy: speed impresses, but control transforms.
For Seasoned Practitioners: Redefining “Advanced”
- Advanced work isn’t just about bigger ranges of motion—it’s about finer control.
- Challenge yourself and your students: Can you take 10 seconds on the eccentric return?
- Embrace the humility of slowing down—it’s harder, not easier.
Conclusion: The Power of Patience
When Joseph Pilates wrote about “contrology,” he meant exactly this. True Pilates isn’t just about movement—it’s about mastery. As teachers, we model control by cueing it, embodying it, and demanding it. As practitioners, we deepen our work by respecting the springs, letting them guide us rather than carry us.
Use control. Move slowly and deliberately. That’s where the transformation begins.
