Effectiveness of Pilates vs. Traditional Plank in Core-Strength, Balance and Agility Among Badminton Players: A Randomized Controlled Trial

Background of the study: Badminton requires exceptional core strength, balance, and agility for optimal performance. Core stability is fundamental for powerful strokes, rapid directional changes, and injury prevention in racquet sports. This study compared the effectiveness of mat Pilates exercises versus traditional plank exercises on core muscle strength, dynamic balance, and agility in recreational badminton players. Methodology: A randomized controlled trial was conducted over six months at Sports Complex, Peshawar, using convenience sampling. Twenty-eight recreational badminton players were randomly allocated into two equal groups. Group A received mat Pilates exercises while Group B performed traditional plank exercises. Outcome measures were assessed at baseline and after six weeks of intervention. Data analysis was performed using paired sample t-tests for within-group comparisons and independent t-tests for between-group analysis via SPSS-22. Results: Participants had a mean age of 19.86±2.70 years and BMI of 21.85±1.75 kg/m². Both groups demonstrated significant improvements in core muscle strength (p<0.05) and agility (p<0.05). Balance improvements were non-significant (p>0.05) except in anterior and anterio-medial directions (p<0.05). No significant between-group differences were observed. Conclusion: Both mat Pilates and traditional plank exercises effectively improved core strength and agility in recreational badminton players, with minimal impact on overall dynamic balance.