There are few more professional athletes on the planet than horse jockeys. Riders need to maintain their muscle and weight throughout the calendar year to ensure that they are able to compete at the highest level.
Unlike other sports, there is no off-season in racing, with big international events being staged in quiet periods after domestic campaigns. However, riders will typically look to reach their peak performance level around the time of one of the major dates in the diary.
For U.S. jockeys, that will typically revolve around the Kentucky Derby, which is the opening leg of the Triple Crown staged in early May. Bettors looking for offers for the big race can discover Kentucky Derby betting promotions here.
But, what are some of the most important gym routines that are followed by leading jockeys to make sure that they are at the top of their game?
What Are The Most Important Areas of Concern?
Sitting on top of a fast travelling horse isn’t for the feint hearted, with racehorses reaching up to 70 km/h. Therefore, jockeys will need to train hard to maintain their body muscle.
Key areas of the body include core stability and lower-body strength, while also making sure that they have endurance and adequate upper-body strength to navigate and maneuverer a horse. As well as this, a rider will also train their cardiovascular fitness daily.
How Often Do Riders Train?
Maintaining a competitive weight is vitally important for a rider, as a failure to make weight could see them removed from high-profile rides.
Therefore, while training is important, how often a rider will be in the gym will largely depend on the jockey themselves and their needs.
For the vast majority, cardio is an important part of race-day prep, with most typically getting rid of any last minute weight by doing a lap of a track on raceday.
Jockeys will also regularly complete bleep tests to prove their fitness. This also needs to be passed to a level 13 to gain a professional licence in the United Kingdom.
In the gym, jockeys will focus on bodyweight exercises, which follow a low-weight and high-repetition pattern. Riders will also use high-intensity circuit training to build strength, ensuring that they don’t put on excessive muscle mass.
Training Core Stability
Balance is one of the most important traits for any rider, and sitting on top of a fast travelling horse requires a strong core. Therefore, a lot of exercises that riders will carry out in the gym will target this area.
A popular exercise is planks and side planks. Jockeys will hold these exercises for extended periods, with some capable of holding their body weight for up to two minutes.
Other notable core exercises completed by jockeys include arm and leg raises, as well as high planks with shoulder taps and bear crawls. It also isn’t uncommon for riders to practise Pilates and yoga, as these classes can improve balance and flexibility.
Lower Body Strength
All professional riders will have incredibly strong legs, as this is the muscle group required to make tactical moves in races. As well as this, jockeys will be required to sit in prolonged squat positions throughout a race, with some jumps races lasting for over ten minutes.
A number of exercises are widely used to improve this muscle area, including squats and wall squats. These are often completed with a lightweight, with riders standing still in the position for up to five minutes.
Lunges are also common, with this exercise focusing on unilateral movements to develop single-leg strength and the explosive power required by jockeys in races.
Similarly, single-leg deadlifts are also widely used, which can help improve the strength and stability of a rider’s hamstrings. Calf raises can also focus lower body strength, mainly on the calf and ankle areas.
Upper Body Strength
Upper body strength is also a hugely important part of a rider’s ability. This is especially vital in the closing stages of the race, as a jockey will be required to summon their strength to drive a thoroughbred to the finishing line.
However, unlike other sports, jockeys aren’t looking to build huge muscles, meaning that free weights are typically overlooked. Instead, riders will focus on exercises that improve their strength by using their own body weight. This includes press-ups and press up holds.
Holding the latter for two minutes can improve chest and upper body strength. Meanwhile, bent-over rows are popular to strengthen back muscles and arms.
Instead of weight training, most riders will focus on resistance band exercises. These include push and pull movements, which can replicate the actions used when using the reins on a horse.
Some jockeys will use weights to improve their strength, but this is typically via low weights and high repetition. This ensures that a rider gains the benefits of improved strength without putting on muscle mass.
