Fitness for Equestrian Kids & Youth
Off-horse cross-training at this stage could be as simple as keeping your child active in a couple of other sports or activities, without performing specific exercises unless there is clear remedial need. When selecting cross-training methods, it’s important to keep skills in mind which are directly transferrable to riding. Some skills which can be developed fairly naturally in children but are much harder for relatively unathletic adults include cardiovascular stamina, muscle development, flexibility, body awareness, proprioceptive ability (kinetic and spatial awareness and coordination), and balance.
Suitable exercise for young riders in stages one and two (under 12) might include activities such as skating, ballet or gymnastics (which develop balance, flexibility, and core strength), or hockey, track, and soccer (which develop cardio-vascular and muscle development, and body awareness). Children under 12 should not be using weights or doing a lot of repetitious exercise. They can, however, do body-weight exercises, and exercises with stretch bands as long as they do not over train. They can also learn stretches, and develop the habit of stretching before and after riding and before each athletic activity. Habits developed at this stage will be likely to shape patterns of behaviour and training well into adulthood.
Areas that riders need to stretch in particular include the hip flexors, adductors (inner thigh), hamstrings, shoulders, and chest. If your child is doing sports requiring speed or power, they will need to spend extra time stretching so that muscle tightness from these sports does not influence poor riding posture. Children at this age are generally flexible and balanced, but any imbalance or inflexibility in riding at this time will contribute to development of muscle memory for incorrect and even unsafe riding posture. The more flexible and well balanced your child is in the saddle, and the more aware of their limbs, the less likely that they will be injured when the inevitable riding accidents occur.
With teens, body image is often a huge issue. This is an excellent time in your child’s life to develop an attitude and self-image centered around athletic ability, rather than weight or body shape. Stretching daily should be encouraged, especially before and after a ride. Also, cardiovascular and strength training activities performed at least twice a week for a minimum of 15 minutes per workout will be of great benefit. Place emphasis on developing ability for riding. Bodyweight and stretch band exercises which can be done anywhere are a great idea because they’ll be more likely to be done, and you don’t have to add “drive to gym” to your hectic weekly schedule.
If your teen is very involved in sport or body-building, watch out for tight hamstrings and hips, and tight upper body muscles. Large and bulky muscles are not desirable for riding, and it’s important to keep very flexible hips and back to absorb the horse’s motion effectively. Tight muscles are usually injured first, and tight muscles and ligaments can place undue strain on joints, or result in joint strain or injury when placed under sudden demand. Activities which require a high degree of body awareness and that create balanced muscular strength, flexibility, and stamina such as skating, dance, and gymnastics are excellent cross-training for riding. If your child will not be involved in organized classes or sports, encourage private fitness practice which includes a balance of cardiovascular, strengthening, and stretching activities.
Core strength at this stage is important for males and females for both posture and injury prevention. Girls should be encouraged to develop strength in the shoulder area in particular, since they do not come by it naturally. Strong shoulders contribute to better riding by keeping hands light. Arm strength is also important when dealing with incidents such as horse misbehavior on the end of a lead.
