Athletic Training For Equestrian Sports

There are many different equestrian events that require riders to perform numerous movements, maneuvers and skills. And equestrian competitions have been included in the Olympics since 1900. An adequate fitness level is crucial for both the human and the horse for excelling in this physically demanding sport. Physical training for riders should include workouts geared for increased muscular strength, endurance and balance.

Types of Events

There are many different equestrian events at the national as well as international level of competition. Events include Dressage, Endurance, Eventing, Jumping, Reining, Vaulting and Para-Equestrian for the disabled. Events include various types of movement across and over obstacles, cross-country racing and jumping for short and extended periods.

Muscles Used

Equestrian sports utilize most of your major muscle groups. Your core muscles -- the abdomen and lower back muscles -- contract to keep your torso upright, providing spinal stability and movement. Your quadriceps -- the front of your thighs, hamstrings, back of your thighs and calves -- work to lift and lower your torso. Your inner thigh muscles contract to squeeze your legs together toward the horse's body. Your back and biceps contract to pull the reins toward you, and your shoulders work to lift your arms.

Weight Training

Weight training workouts require your muscles to exert force to overcome a resistance beyond a normal workload. The United States Equestrian Federation recommends exercises that use weights as resistance, such as dumbbell presses and bicep curls. Push-ups and pull-ups, using your body weight as resistance ,are also suggested. Workouts consist of three to four sets of six to 12 repetitions for each exercise. Benefits include increased muscular strength to lift heavier amounts of weights, along with muscular endurance to increase the number of repetitions.

Isometric Training

Isometric training requires your muscles to contract to keep your body in a stable position, using weights or your body weight as resistance. Sport Fitness Advisor recommends isometric training for activities such as horseback riding. These exercises require your body to remain in the same position for extended periods. Exercises such as the plank, squat, calf raise, leg extension and inner-thigh squeeze require you to hold the position for three to five seconds. Do a total of 15 to 20 sets of various isometric exercises.

Additional Training

Workout such as yoga, Pilates and core training provide a combination of increased strength, endurance and balance that can be helpful in equestrian sports. Additional benefits, such as increased flexibility, reduce the risk of injury.