When you think of fit athletes, you might think of sprinters, marathon runners, football players and even tennis players – but some people have no idea about the fitness regimes that jockeys have to undertake to stay competitive.
Indeed, it may surprise you to know that jockeys are actually some of the fittest athletes in the world – with a unique combination of strength, endurance, balance and flexibility required to succeed. Unlike other sports, to be successful in horse racing, riders have to maintain a low body weight but still have the power and stamina to be able to control their horses at high speeds. If you think you’re up for it – and you want to train like a jockey, here’s what you need to focus on.
Cardiovascular Endurance
For a rider to consistently be at the top spot in the latest horse racing betting odds, they have to be super fit. To ride a racehorse at full gallop, a jockey needs an exceptional level of cardiovascular fitness. Jockeys need to be able to sustain high heart rates but stay in complete control over their horse. To build up your endurance, here are some exercises to add to your routine:
- Running: Running around 5-10 km will improve your stamina, while interval sprints are good for replicating the high-intensity bursts you’d need during a race.
- Cycling: Excellent for cardiovascular conditioning – and it’s also low-impact on your joints.
- Skipping: Good for developing your agility, endurance, and coordination – all of which are important in the saddle.
Strength Training
They might be small, but they also need to be very strong, particularly in their legs, core, and upper body. They need to be able to maintain their riding position – and be in control of seriously powerful horses:
- Squats and Lunges: Great for leg and glute strength – important for helping the jockey stay in the crouched position.
- Planks and Russian Twists: Helps with core stability, which is important for the jockey’s balance and to help them absorb the movement of the horse.
- Pull-ups and Push-ups: Improves the upper body endurance, so jockeys can hold the reins firmly without getting too tired.
Balance and Coordination
A jockey needs to be fully balanced while riding at seriously high speeds over all different terrains – and this isn’t as easy as they often make it look. If you’re looking to improve your balance and coordination, you can try out:
- Balance Board: Standing or squatting on an unstable surface can be good for mimicking the instability of riding.
- Yoga or Pilates: Excellent for core stability, flexibility and overall muscle control.
- Reaction Drills: Performing exercises like ladder drills or reaction ball work is great for working on reflexes and coordination.
Flexibility and Mobility
Jockeys also have to be very flexible – particularly in their hips, lower back, and legs as they need to maintain riding position and try to avoid injury. Some stretches you might want to consider could be:
- Dynamic Stretching Before a Workout: Things like leg swings, arm circles, and hip openers are good for prepping your body for movement.
- Static Stretching Post-Workout : Do holding stretches for at least 30 seconds each to help improve your muscle length and recovery.
- Foam Rolling : Great for muscle tightness and improving your circulation.
Weight Management
This is something that most people are interested in – but it particularly applies to jockeys as they need to maintain strict weight limits, as they usually need extremely low body fat percentages. They have to strike that perfect balance between strength and a lightweight frame:
- High-Protein, Low-Calorie Diets: Eat things like lean meats, fish, and plant-based proteins to help build up muscle without gaining too much weight.
- Hydration and Controlling Water Intake: Making sure you stay hydrated when training is a must.
- Portion Control: Eat frequent but small meals so you’ve a regular supply of energy.
Conclusion
You may not want to be a jockey – or maybe you do. But training and working out like a jockey definitely comes with its benefits. These guys are some of the fittest people on the planet. They are strong, fit, flexible and never have an ounce of fat on them!