RIDER FITNESS, PART 1

We all know the saying ‘New Year, New You’, and with the onset of a New Year, we thought we would set some New Year’s resolutions for ourselves, one of which is to be fitter for ourselves and our horses!

With this in mind, we chatted with Andrea von Holdt, owner of Fit 2 Ride, a Kyalami-based personal training operation that caters to professional and amateur riders alike.

THE IMPORTANCE OF RIDER FITNESS

Horse riding is a very specific and unique sport in which the rider's physical ability affects their balance, coordination and reactions in the saddle, and, ultimately, the quality of their riding. Riders, therefore, need to ensure that they are ‘fit’ enough to meet the demands of their equestrian activities.

If you sit better, you will ride better, and your horse will go better.

Dr Jo Winfield

Research has proven that asynchronous movement and poor body position can have a negative physical impact on the horse through injury to the muscles and ligaments under the saddle and/or strain on the spine as the horse attempts to compensate for the unbalanced forces exerted upon it by the rider (Rider impacts on equitation by Jane Williams and Gillian Tabor, 2017). This further emphasises the importance of rider fitness in keeping our horses healthy and happy.

WHAT IS HORSE RIDER FITNESS TRAINING?

Specific horse rider fitness training focuses on building the specific strength, mobility, and mental focus required for equestrian sports, making it distinct from general fitness programmes. Key elements that require focus on as part of riderspecific fitness training include:

1. Core strength and stability

Riding demands a strong, stable core to maintain balance, posture, and mobility in the saddle. Core strength enables riders to sit evenly, absorb the horse's movements, and stay centred during sudden shifts.

2. Leg strength and hip mobility

Riders rely heavily on leg strength to maintain proper position, provide subtle cues, and secure their seat. Hip mobility is equally essential for adapting to the horse's gait and transitions.

3. Balance and coordination

Maintaining balance while riding is crucial, as the horse moves dynamically. Riders need to develop coordination to stay in harmony with their horse's movements.

4. Flexibility and mobility

Flexibility ensures riders can move fluidly and adapt to a horse’s stride. Tightness in key areas, such as the hips, hamstrings, or lower back, can hinder effective riding.

5. Endurance and cardiovascular fitness

Riding involves prolonged periods of engagement, whether in competitive settings or casual rides. Both muscular and cardiovascular endurance are essential for maintaining focus and control.

The correct position is one where the rider’s movements follow the movement of the horse in a harmonious manner.

Jane Williams

6. Injury prevention

Horse riding poses unique physical challenges that can lead to overuse injuries, sprains, or falls. Strengthening stabilising muscles, improving flexibility, and incorporating functional movements tailored to equestrian demands help reduce injury risks. Regular fitness training also supports quicker recovery after riding-related fatigue or strain. Riding well is not only required for effectiveness and, therefore, performance outcome, but the basic position must be secure to prevent falls and subsequent injuries.

7. Effective horse communication

A rider’s body is the primary tool for communicating with a horse. Precise, subtle cues are more effective when the rider’s body is strong, mobile, and responsive. Fitness routines that improve muscle control and symmetry ensure that commands are clear and consistent.

8. Mental focus and confidence

Fitness training builds physical capabilities and boosts mental resilience. A well-conditioned body fosters confidence in the rider's ability to handle challenges, enhancing focus during rides and competitions. Mind-body exercises like meditation or breathwork can complement physical training by improving mental clarity and composure.

NOT JUST FOR PROFESSIONALS

Rider fitness training benefits equestrians and horses of all levels, from beginners to professionals. It supports personal goals, whether competitive or recreational, enhancing performance, safety, and enjoyment for rider and horse. For recreational riders, improved fitness enhances enjoyment, comfort, and safety during rides, while competitive riders can achieve the edge they need to perform at their best. Regardless of the riding discipline or skill level, a strong, flexible, and well-balanced body is the foundation for success and satisfaction in equestrian activities and, crucially, improves the health and performance of the equine athlete.

IMPROVING RIDER FITNESS

So, as part of the ‘New Year, New You’ movement, here are five simple exercises to get you started on your journey towards becoming a fitter, stronger and ultimately better rider: 3. Hip/glute bridges: Strengthen your hips and glutes by lifting your hips off the floor while lying on your back with bent knees. Aim for three sets of 12-15 reps, and progress to single-leg bridges for added challenge.

1. Planks: Core stability is vital for balance and posture. Begin with basic planks, holding for 20-30 seconds, and progress to side or forearm planks to engage different parts of your core.

2. Squats: Squats strengthen the legs, glutes, core, and hips. Stand with feet shoulder-width apart and parallel. Lower your hips back and down, keeping knees aligned over toes, ideally until thighs are parallel to the ground. Push through your heels to stand, avoiding your knees collapsing inward. Perform 12-15 reps.

3. Hip/glute bridges: Strengthen your hips and glutes by lifting your hips off the floor while lying on your back with bent knees. Aim for three sets of 12-15 reps, and progress to single-leg bridges for added challenge.

4. The 90/90 hip drop: Sit on the floor with both knees bent at 90-degree angles. Position your feet slightly wider than hip-width apart. Gently rotate your hips to drop both knees to one side, then switch to the other side. Keep your torso upright and facing forward. For support, place your hands on the ground behind you or challenge your stability by sitting upright with your hands extended forward.

5. Cat-cow stretch: Maintain spinal flexibility and mobility with this simple stretch. Alternate between arching and rounding your back while on hands and knees for one to two minutes.

ADDITIONAL CONSIDERATIONS

Personalisation: Each rider’s training programme should be tailored to their current fitness level, injury history, riding goals, and specific equestrian discipline.

Professional guidance: Working with a fitness coach familiar with equestrian demands ensures that exercises are appropriate, balanced, and beneficial.

Cross-training benefits: Complementary activities like pilates, yoga, or swimming enhance functional strength and support muscle recovery.

FINAL THOUGHTS

Rider fitness training is essential for developing the strength, flexibility, balance, and endurance needed to excel in equestrian sports. It not only boosts riding performance but also reduces the risk of injury and promotes harmony between rider and horse. By investing in a wellrounded fitness regime, riders can improve their overall well-being while enhancing their connection with their horses.

ANDREA VON HOLDT

Instagram: https://www.instagram.com/fit2_ride Website: https://www.fit2ride.co.za

A bit about me

With over 25 years dedicated to the fitness training, gym, and wellness sector and a lifelong passion for horse riding, I've finally merged my love for equestrian and human movement.

My firm belief is that our horses should not be our workouts. Off-saddle work must complement our riding, and we can aim to mitigate our imbalances and weaknesses, never mind the ongoing strains and injuries caused by riding.

My background in human movement sciences and a spectrum of sports-specific qualifications have enabled me to own gyms, wellness centres, and personal training businesses. I have also raced triathlons locally and internationally and still love to run.

Therefore, with my experience, qualifications, understanding, and passion, I aim to assist you in improving so you can be your best for your horse-rider partnership.