11/02/2025
Great article!
Youth Rider Fitness: Why "Just Riding" Isn't Enough Anymore (for many students)
Let's have an honest conversation about young riders and fitness. I'm seeing more kids struggle with basic physical tasks that used to be standard:
- Can't post trot for more than a few minutes without exhaustion
- Lack core strength for balanced sitting
- Struggle with flexibility for proper leg position
- Get winded easily during lessons
- Can't maintain two-point position
And here's the uncomfortable truth: Riding once or twice a week isn't enough to build the fitness riding actually requires. This isn't about body shaming. This is about performance and safety.
WHY FITNESS MATTERS FOR YOUNG RIDERS:
🐴 Riding IS an athletic activity
We're asking their bodies to do complex movements: balance on a moving object, coordinate multiple body parts independently, maintain core engagement, react quickly to changes.
🐴 Fitness prevents injury
Weak cores lead to poor position. Poor position leads to falls. Falls lead to injuries. Strong, flexible riders are safer riders.
🐴 Better fitness = better riding
A tired rider can't focus on technique. A weak rider compensates with grip and tension. A fit rider can actually LEARN instead of just surviving the lesson.
🐴 Horses deserve fit riders
An unbalanced, flopping rider is hard on a horse's back. If we care about our horses' wellbeing, we need to care about rider fitness.
THE FITNESS COMPONENTS YOUNG RIDERS NEED:
1. CORE STRENGTH
The foundation of everything. Without core strength, riders grip with legs, bounce in the saddle, and collapse through their position.
Off-horse exercises:
- Planks (start with 20 seconds, build up)
- Dead bugs
- Bicycle crunches
- Superman holds
- Stability ball exercises
Why it matters: Core stability = independent seat = better balance and control
2. LEG STRENGTH
Long, stretchy legs wrapped around the horse require strength AND endurance. Weak legs = gripping knees and tense lower legs.
Off-horse exercises:
- Wall sits
- Squats (bodyweight, then add resistance)
- Lunges
- Calf raises
- Step-ups
Why it matters: Strong legs can hug without gripping, maintain position without tension
3. FLEXIBILITY
Tight hips = stiff seat. Tight hamstrings = chair seat. Tight ankles = heels that won't drop.
Off-horse exercises:
- Hip flexor stretches
- Hamstring stretches
- Calf stretches
- Inner thigh/groin stretches
- Ankle mobility work
- Yoga (even 10 minutes helps!)
Why it matters: Flexibility allows proper position without force or tension
4. CARDIOVASCULAR ENDURANCE
Riding IS cardio. If kids are winded after posting trot, they can't focus on anything else.
Off-horse exercises:
- Running/jogging
- Biking
- Swimming
- Jump rope
- Dancing
- Active play (yes, just playing outside counts!)
Why it matters: Endurance = ability to focus on technique instead of just surviving physically
5. BALANCE & COORDINATION
Riding requires proprioception - knowing where your body is in space while it's moving.
Off-horse exercises:
- Single-leg balance (progress to eyes closed)
- Balance board work
- Heel-to-toe walking
- Sports that require coordination (soccer, dance, gymnastics)
- Slacklining
Why it matters: Better body awareness = faster position corrections and safer riding
6. UPPER BODY & ARM STRENGTH
Independent hands require shoulder stability and arm endurance. Weak arms = pulling on reins for balance.
Off-horse exercises:
- Push-ups (modified if needed)
- Resistance band work
- Light weights (arm circles, overhead press)
- Rows
- Plank variations
Why it matters: Strong, stable shoulders = quiet, independent hands
HOW TO IMPLEMENT FITNESS IN YOUR PROGRAM: (For Instructors:)
1. Include unmounted exercises in lessons. 5 minutes of stretching before mounting makes a difference. Two-point holds at the end of lessons build strength.
2. Assign "homework". Give students 2-3 exercises to do at home between lessons. Make it simple and specific.
3. Make it fun, not punishment. "Let's build strong riders!" not "You need to get in shape." Frame it positively.
4. Show them the connection: "Your heels keep coming up because your calves are tight. Let's stretch them!" Help them understand WHY fitness matters.
5. Consider "Rider Fitness" clinics. Dedicate a session to off-horse exercises, stretching, and strength building (plus put a little cash in your pocket!!).
For Parents:
Your child's riding will improve dramatically with basic fitness work. Here's how to support them:
1. Encourage active play. Kids who move their bodies regularly have better body awareness and fitness for riding.
2. Limit screen time... I know it's hard, but sedentary time = weak bodies = struggling riders.
3. Make it a family activity! Do yoga together. Go for bike rides. Make fitness part of family culture, not a chore.
4. Support their "homework". If their instructor assigns exercises, help them remember and make time for it.
5. Celebrate effort: "I noticed you held two-point longer today!" Recognition motivates continued effort.
THE EXERCISES I ASSIGN MOST:
Daily (5 minutes):
- 30-second plank
- 20 squats
- 1 minute of stretching (hips, hamstrings, calves)
3x per week (15 minutes):
- Plank hold (build to 1 minute)
- Wall sit (build to 1 minute)
- 20 lunges (each leg)
- 20 calf raises
- Hip flexor stretches
- Single-leg balance (30 seconds each side)
It's not about being an athlete. It's about being FUNCTIONAL in the saddle.
REALISTIC EXPECTATIONS:
❌ Don't expect kids to become gym rats
❌ Don't make it overwhelming or complicated
❌ Don't use fitness as punishment for "bad" riding
✅ DO make it simple and consistent
✅ DO connect exercises directly to riding improvements
✅ DO celebrate small progress
✅ DO make it fun when possible
Even 10 minutes, 3x per week makes a difference.
THE BOTTOM LINE:
Riding is a SPORT. Like any sport, it requires physical preparation. We wouldn't expect a kid to play soccer without running. We shouldn't expect them to ride well without the fitness riding requires.
Better fitness = Better riding = Safer riding = Happier horses
It's really that simple.
For Instructors: Do you incorporate fitness work into your program?
What exercises do you find most effective for young riders?
Have you seen dramatic improvements when students work on off-horse fitness?
Let's talk about building stronger, safer, more capable young riders! Drop your tips, experiences, and favorite exercises below! 👇
