Heather Sansom owns Equifitt.com Equestrian Fitness, offering personalized coaching through clinics and convenient online coaching available anywhere. She also offers a free monthly fittips newsletter and new e-books, Complete Core Workout for Riders and Handy Stretching Guide for Riders, at Equifitt.com.
In last month's article we discussed the importance of maintaining symmetry in motion, and some of the biomechanics that go into creating a fluid stability you need as a rider.
In other articles, I've talked about the rider fitness training scale and the concept of responsive relaxation to help guide you in making efficient use of your cross-training time. There can sometimes be a gap between 'getting' an idea on the ground, and actually applying it in the saddle. We know most of the top athletes in any sport, including equestrian, engage in cross-training activities. To help illustrate this, I had the opportunity to interview FEI coach Eddo Hoekstra for this month's Fitness Tip.
Eddo's approach to training the rider parallels his approach to training horses. Both use exercises to create gymnastic balance, which then becomes the base for more advanced work in harmony and in accordance with the training scale. Even more importantly, balanced training of both horse and rider results in reduced wear and tear, reduced risk of injury and a longer performance lifespan. Training for the rider is so important because we're sitting on our horse, affecting his movement at every step with the way we're using our body--voluntarily and involuntarily.
| "It's SO important for riders to learn about how to become more fit so that they can ride better. When a rider spends time training their own body, they'll get more appreciation for what they demand of their horses. They'll also learn more about patience, persistence, dedication and how to train bigger movements by starting small and breaking down the components to simple steps.Too many riders still think it's all about the tricks and trying to 'make' the horses do them. But that's not true. Correctly done, dressage is gymnastic training for the horses that allows them, over time, to do those 'tricks.' Every exercise correctly done has to have a gymnastic value. It should be practiced in such a way that horses see training as a fun activity. Very much like people. To influence your horse to follow your lead, you have to have very good control over your own body. Supple, strong, balanced and a great ability to not only initiate changes but also to follow immediately what you initiate. You cannot lock up or try too hard as this would hinder your horse and you would get a different response than what you want. Your horse can't read your mind but it does 'read' where you are in the saddle and how you use your body. It responds to your physical adjustments. To help your horse remain 'free within the confines of reins and legs,' the rider has to become more like an athlete." --Eddo Hoekstra |
Eddo maintains his own cross-training program with personal trainer Dereck Farr at Nubodies Fitness in Peterborough, Ontario, Canada, and a fitness travel regimen when he's on the road.
Interview
Heather: What types of cross-training activities do you use for riding?
Eddo: When I'm home, I go to the gym twice a week for personal training sessions, which focus mostly on strength and conditioning. If I miss a workout because I'm traveling, I make it up by working out at home or while I'm away. At the gym we do weights, stretch and a little bit of running for a warm-up.
The nice thing about working out with a personal coach is that you get the most out of your workout because they keep an eye on your technique, push you a little more, see if you should do more/less and keep tweaking the program.
When I'm spending time by myself, I go to work on the areas I feel I should be working on, or just do an overall body workout to make sure I'm supple.
Heather: What made you aware of the need for cross training as a rider?
Eddo: When I was younger I did a lot of judo and martial arts. But then I got busy with my riding. When I was in Bermuda, I met Robert Dover. He invited me to train with him, and I would go for a week in the spring and a week in the fall. He got me started going to a gym regularly. He has always been serious about fitness and suggested I get started. So I joined a gym in Bermuda and it really made a big difference.
