1. After the Gear
Motocross racers wear helmets, gloves, goggles and an assortment of body pads to protect them from injury when, not if, they fall. They prefer to have the padding built-in the lightweight jerseys and pants they wear. It's all about maneuverability, weight and aerodynamics. Good Motocross boots include their own style of shock absorbers. They come with stress relievers under the sole and around the ankle buckles, and up the calves. While the plethora of gear available to Motocross riders will help to protect racers from serious injury, nothing can take the place of solid, intense training.
2. Work the Weights
Building a strong core with crunches and weight lifting can help to protect your delicate organs as much as kidney braces and chest plates. Workout in the gym or on a mat regularly when you're not riding. Do weight exercises every other day to get the most benefit. Add twisting to your crunches and sit-ups to strengthen the side, or oblique muscle groups. Try to touch your elbow to the opposite knee with your hands behind your back when doing sit-ups. Use free weights liberally to strengthen all the back muscles. While standing, hold the weights in each hand out in front. Move the weights to the side and hold for a count of ten. Slowly return to the original position. Repeat 10 times, and then do the same movements quickly. Lie down on a bench and hang one arm over the side, holding a dumbbell. Raise the weight with and without elbow bent. Listen to your body and move the weights to work the three main areas of your back.
3. Vary Your Training Routines
Practice is absolutely the best way to prepare for races. While many riders say the only way to train is to ride hard and often, more experienced athletes always include cross training in their routines. Include gym exercises and at least one other sport in your training regimen to increase your flexibility and strengthen those muscle groups that don't get a good workout during Motocross races. Cross train with other sports that give your muscles flexibility with a full range of motion. An elliptical machine is the perfect cross-training equipment if you have to choose just one. Running is a great cross training alternative to strengthen the legs and provide aerobic activity.
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