Cross-Training for Riders: Functional Training for Balance, Stability and Posture
Cross-training for riders plays an important role in maintaining long-term health, performance and comfort in equestrian sport. Compromise and even pain in the locomotor system, especially backpain, have already become the world’s most common health complaint – with a clear worsening trend. A sedentary lifestyle, repetitive motion or strain at work or during sports can result in these types of complaints. “To prevent this from occurring in the first place, it is important to maintain a properly functioning, balanced system of muscles and fascia,” says Marcel Andrä. “With regular, varied exercise, special myofascial techniques as well as good nutrition, enough sleep, and relaxation training, a life free of these types of complaints, a healthy back, and zest for life can be achieved at any age.” Functional training for riders serves as targeted off-horse cross-training, helping improve posture, balance and stability while reducing strain caused by repetitive movement patterns in horse riding.
What is Functional Training for Riders?
Functional training for riders focuses on complex motion sequences rather than isolated areas of the body. Everything is done with the goal of more appropriately preparing the body for stressors, which it is then capable of withstanding or utilizing better. These complex movements activate and train as many muscles and fascia as possible across several joints. Everything involved in this kinetic chain, which includes muscles, joints, bones, fascia and connective tissues (tendons, ligaments), is strengthened. Through exercise selection, functional training teaches athletes to control their body across all movement dimensions, i.e., to stabilize and balance the different motion sequences.
Why Horse Riding Requires Specific Cross-Training
The word “function” generally means “purpose” or the “role something plays.” Functional training therefore is purposeful training. “As a form of training, it spans multiple athletic disciplines as it focuses on their similarities rather than differences,” says Marcel Andrä. But there are some sports that are a bit different and require more specific exercises. “Sports in which one is seated are such exception – which is the case for horse riding. This should be reflected in programs for equestrians. That’s why DressurFit workout routines are specifically designed to improve riders’ posture, proprioception, and static and dynamic stability. It provides both rehabilitative- and cross-training in one.”
Holistic Training for Riders to Reach Full Potential
In both everyday life and sports, pain, posture, and function influence one another. Pain, for example, may cause an alteration in posture which in turn causes motion sequences to be impaired in their function. Cross-training for riders targets exactly these three areas to allow maximum, pain-free freedom of movement, muscular balance, and to eliminate dysbalance. Holistic training should – and must – be able to optimize motion sequences, eliminate weaknesses, improve stability, balance and posture, and maximize performance capability. When you are actively pursuing your favorite athletic activity, you will notice occasional locomotive complaints. “If you want to reach your full potential, you will have to train holistically. In addition to strength, speed, and endurance, you will need to also optimize balance, mobility, and stability while integrating the brain as the central switching station.”
Holistic training therefore includes both functional and cross-training as well as mental relaxation exercises. One could also call the latter “complementary training.” Cross-training helps avoid repetitive stress injuries and positively influence the athlete’s determinants of performance.
Become a Club member and gain access to the DressurFit® program – your personal functional cross-training for riders. With targeted off-horse exercises, you can improve your balance, stability and posture. Start now with the free test: CLICK HERE!