It is a good idea to do injury prevention exercises once a week. The purpose is to develop the physical skills you need to become a better rider. Technical skills such as sits will affect the horse’s movements, so be sure to perfect your own technique for your horse to perform optimally.
BEST WITHOUT INJURIES
Training regularly is essential for improving and enjoying your sport over time. When you're injured, it prevents you from consistent training. Did you know that a previous injury increases the risk of a new one? That's why injury prevention is crucial to help you enjoy and perform in your sport. This program is designed to help you stay injury-free, so you can keep progressing and enjoy your sport for many years to come.
THE YOUNG ATHLETE
For young athletes, adolescence is a time of many changes, both physically and mentally. It is during this period that we grow and develop, which is why it is important to be patient and understand that this phase is about building a solid foundation—not about being the best right now. Training habits that emphasize gradual progression, enjoyment, and versatility will lay the groundwork for a long, fun, and rewarding career in sports. By focusing on mastery and development, one can experience continuous progress and joy in sports in the future. You can read more about growth and maturation in young athletes under "Nice to Know" on the homepage.
USE PROTECTIVE GEAR
Using the right kinds of protective gear helps prevent injuries. Don’t forget your helmet! Riding boots protect the feet and legs. The heal stops the foot from gliding through the stirrups. Young riders should also use a safety vest. Make sure your protective gear fits properly and replace it when it becomes worn out.
KNOW WHEN TO STOP
If you’re tired and your technique is suffering, it’s time to wrap up your training session. A tired rider with poor technique and focus is at greater risk of injury, and puts herself and others at risk.
The program consists of 3 levels of progression. When you master the program on all 3 levels, it is important to continue doing them regularly to maintain their effect.
For athletes it is normal to be exhausted and tired following training and competition. But it is not normal to stay tired even after several days of rest.
There is no reason why children and adolescents should not train strength. On the contrary, it is beneficial with training strength for all age groups - as long as you do it correctly.
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Kneeling lunge with rotation3 x 8–16 repetitions
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The elephant2–3 x 6–8 repetitions
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Hip flexor stretch3 x 5–8 repetitions
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Gluteal stretch2 x 8 repetitions for 3–4 sec each
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Squat3 x 8–16 repetitions
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Lunges3 x 8–16 repetitions
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Rotational strength3 x 8–16 repetitions
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Pelvic rotation3 x 30 seconds
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Single-leg balance3 x 30 seconds
