The life of the modern day professional Jockey involves a lot of driving, sitting, long hours, and riding. This can lead to a lot of stress and tightness around muscles and joints.
The Jockey Pathway Strength & Conditioning coach, Wayne Middleton, has prepared a series of simple exercises for you to try at home, the first 10 ten exercises will help to improve general movement including flexibility and mobility.
Flexibility & mobility
1. T-spine rotation 2. Scapula shrug 3. Lower back roll 4. Hip rotations 5. Inchworm 6. Lunge with twist 7. Lunge with a side bend 8. Hip stretch 9. Upper back stretch 10. Calf stretch
Exercises to reduce the risk of injury
The aim of the following series of exercises is to reduce the risk of injury by increasing overall body strength, no jockey can avoid injuries altogether but you can work to reduce their impact by working on overall body strength.
Lower body:
11. Squat 12. Split Squat 13. Rear foot elevated squat 14. Reverse Lunge 15. Wall squat (hold for 30 to 60 secs)
Upper body:
16. Push up 17. Tricep dips 18. Push up plank 19. Upper body roll
You should do 8 -10 reps for each exercise and 3 - 4 sets in each workout session. You can split the exercises up to, e.g. do lower body one day, upper body the next. If you have any queries or would like more information contact S&C coach Wayne Middleton on 083 3133450.