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Archive for the ‘Riding and Training Exercises’ Category

Did you know your knees can obstruct your horse’s ability to go forward? It’s weird to think about—but true! Your seat bones and feet  play a role, as well, but they are secondary to the knees.

You can use this easy test with an exercise ball to identify bad habits that may explain why your horse does (or doesn’t) respond to you in certain ways.

“The exercise ball has no brain and only does what you do,” explains biomechanics expert Wendy Murdoch in her bestselling 40 5-MINUTE JUMPING FIXES. “The ball’s movement is created by the student—intentional or otherwise. Therefore, the ball illuminates habits, offers explanations as to why the horse responds as he does, and provides an environment in which to learn new patterns. It also allows both the instructor and the student an opportunity to sort out problems before attempting to resolve them on the horse.”

1. Start by sitting in the full seat position on the ball. If necessary, place a marker to the side to see which direction the ball is rolling. To begin, individually isolate the movements of your pelvis, knees, and ankles, then combine them to determine which has the greatest influence on the direction the ball rolls. At first, you may think your ball is not reacting as it should. But the ball doesn’t lie. Have someone watch you (or work in front of a mirror) to discover what you are doing so that you can control the ball and explore the various combinations accurately.

2. When you maintain a 90-degree angle at the back of the knee without making the knees rigid, you will find that hollowing your back rolls the ball slightly back, while rounding rolls it slightly forward.

3. Beginning from a 90-degree angle at the back of the knees, straighten your knees and the ball will roll back; bend them again and it will roll forward.

4. Now lift the front of your feet and press on the floor with your heels. The ball will roll back. Lift your heels, leaving the front of your feet on the ground, and the ball may stay in place or roll forward, depending on how much you bend your knees.

5. You can override the effect of your pelvis and feet by straightening or bending your knees. Round your lower back, lift your toes, and let your knees bend: the ball rolls forward. Straighten your knees: it will roll back. Hollow your lower back, lift your heels, and bend your knees: the ball rolls forward. Straighten your knees: it rolls back.

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Note that when you straighten your knees with your feet in the stirrups, you are bracing against your horse’s forward movement regardless of whether your lower back is hollowed, rounded, or flat, and whether your foot position is heels down or toes down.

For more exercises that illuminate riding position habits in interesting ways, check out 40 5-MINUTE JUMPING FIXES by Wendy Murdoch, available from the TSB online bookstore, where shipping in the US is FREE.

CLICK HERE for more information.

 

Trafalgar Square Books, the leading publisher of equestrian books and DVDs, is a small business based on a farm in rural Vermont. 

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GOODHANDS

“That rider has good hands.”

The comment might mean little to those outside the equestrian realm, but within it, we understand it as a compliment. And one of the highest order.

As young riders, we try our darnedest for a somewhat light connection with the school horses and tough little ponies we likely learn on. We know we should be able to turn and stop with almost invisible aids…we’ve been told, and we’ve seen great performances by liberty trainers and dressage riders and accomplished horsemen with that magic touch on a horse. I even vaguely remember reading a story about a fairy with a tiny, mystical mount, and reins of a spider’s thread…and this is what I aspired to, over the years, despite a number of equine partners with less-than-enthusiastic responses.

Certainly, it would seem some people are born with feel and good hands. They get on a horse the first time and just know, innately, how to communicate with the animal beneath them. But the rest of us needn’t feel dismay, as we can improve the sensitive and effective use of our hands. The late great Sally Swift gives us two fun and easy exercises to help in CENTERED RIDING 2, her phenomenal followup to the international bestseller CENTERED RIDING. Here’s my take on both of them:

 

Booze Cruise (My Name for This Exercise, Not Sally’s)

With your fingers around the stems, walk around with two full (right to the top!) wine glasses. Notice how much easier it is not to spill the wine when you are grounded, centered, and soft with your fingers, than when you tighten and hold the glass stems with tense hands. Practice finding a more grounded, centered self that filters out to soft hands. Note: I recommend doing this in a room with tile floor or outside, where spillage isn’t a concern. Bonus: Go ahead and have a drink when you’re done. (And repeat the exercise as often as needed!)

 

bowl

Ball in the Bowl

Take a large mixing bowl and place any small ball (a tennis ball, for example) in it. Walk around holding the bowl loosely with your arms relaxed, your thumbs just under the outside of the rim, and two or three fingers underneath. Experiment with what you need to do to keep the ball “quiet” in the bowl (ie, not rolling around) as you walk. You will quickly discover that you must not try too hard, hold your breath, or keep a tight hold on the bowl with your hands. If you try to keep the bowl still by tightening your hands, the ball will roll around rapidly. Instead, balance your pelvis by softening your hip joints and dropping your sacrum. Ground yourself, use soft eyes, breathe easily, center yourself, and lengthen your spine up and down. You will discover that your hands become very sensitive in the way they carry the bowl, and the ball will be surprisingly quiet inside it. This is the quality of hands that you want when communicating with your horse through the reins. (Photo from CENTERED RIDING 2.)

 

 

CenteredRiding2PB-300For more enlightening exercises for better all-around riding, read Sally Swift’s CENTERED RIDING 2, available from the TSB online bookstore, where shipping in the US is FREE.

CLICK HERE for more information.

Trafalgar Square Books, the leading publisher of equestrian books and DVDs, is a small business based on a farm in rural Vermont. 

 

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RUNAROUND

Sandy Collier has enjoyed great success in her career as an NRCHA, NRHA, and AQHA champion horse trainer. Named one of the “Top 50 Riders of All Time in All Disciplines” by Horse & Rider Magazine, she was inducted into the Cowgirl Hall of Fame in 2011, and the NRCHA’s Hall of Fame in 2012. Collier was the first and only female horse trainer to win the prestigious NRCHA (National Reined Cow Horse Association) World Champion Snaffle Bit Futurity. She also won an NRCHA World Champion Snaffle Bit Futurity Reserve Co-Championship in addition to being a regular Finalist there annually. She has been a NRCHA Stallion Stakes Champion, an NRHA Limited Open Champion, and an AQHA World Champion.

In champion trainer and popular clinician Lynn Palm’s book THE RIDER’S GUIDE TO REAL COLLECTION, Palm asked Sandy Collier to share how she works to achieve collection with her performance horses.

“I do a lot of work through speed and gait transitions,” was Collier’s reply, “which makes no sense at all to most reining or Western riders.”

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Sandy Collier competing.

Collier says that even though reiners and Western riders will often get their horses really collected at the trot and lope, “as soon as you start putting a lot of speed to it, it’s like the wheels start falling off the car.” She uses an exercise called The Runaround to maintain collection, improve the quality of a horse’s rundown, and thus ultimately better his stop.

“I’ll build speed while maintaining collection for a long, straight run,” explains Collier. “As I approach the short end of the arena, I’ll take a deep breath, start to exhale, and make my horse follow my seat as I sit down in the saddle, making him come back to me on a straight line without falling out of lead. It’s like downshifting a real expensive car, where it has to come back down real smooth. I keep my horse slow and collected through the short end (don’t let him careen around the corner), and once I get around the corner, I ask him to build speed again and start over. My horses eventually get to where they can run really fast while staying collected, and then as I let my air out, they’ll come all the way back to a slowdown or a stop, depending how long I sit.”

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The goal is to capture the complete tail-to-nose package of supple muscle and hind-end-generated impulsion that becomes a “frame” where the horse is more athletic—that is, his forehand lightens, enabling him to maneuver his front end more quickly, and his steps become cadenced and his movement free-flowing. For more exercises that help achieve this real collection, check out THE RIDER’S GUIDE TO REAL COLLECTION by Lynn Palm, on sale now at the TSB online bookstore, where shipping in the US is FREE.

CLICK HERE for more information.

 

Trafalgar Square Books, the leading publisher of equestrian books and DVDs, is a small business based on a farm in rural Vermont.

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It was over 25 years ago, but I can still close my eyes and immediately feel the pounding of hooves on the hard dirt road in my head, and the rawness of my skinned and abraded hands as they desperately pulled to one side, then the other, on what were, at the time, fairly useless reins. I can hear breathing—heavy, labored, both the horse’s and my own. And I can remember how the ground looked from where I crouched on the back of the runaway: it throbbed and swayed in corner of my eye, momentarily closer, then seemingly distant, a blurry heartbeat, pulsing in time with the horse’s manic strides.

The decision to abandon ship arrived in a moment of clarity. We were racing toward home, and the dirt road turned to pavement not so far ahead. I was 10 and overpowered. I feared the mare’s shoes slipping at this speed—there was a sharp turn at the bottom of the hill. I was afraid of her falling, crushing me, or losing my weakening grip there, tumbling to the concrete in the path of oncoming cars.

I’d been taught the emergency dismount when I started riding as a five-year-old. My pony then had been much closer to the ground, but the muscle memory kicked in nonetheless, and I had my feet out of the stirrups, my hands on the pommel, and my slight body pushed up, over, and clear of my horse’s flailing legs before I could overthink the maneuver. I landed at a run that turned into a tumble in the (relatively) soft shoulder at the side of the road, and seconds later I was back on my feet, shaky but thankfully unbroken, and headed after the mare, hoping she, too, had survived her panicked flight.

While being able to stop a runaway or out-of-control horse from the saddle—using the pulley rein, for example—is certainly preferable in many cases, knowing how to use the emergency dismount is an important skill, too. Simply practicing it on a horse that is standing motionless can improve your courage and athleticism. And having it in your riding toolbox provides a viable option for handling a crisis by promoting safe and controlled landings, and helping avoid rider injury.

Here are four steps to performing a safe emergency dismount. Try it at the halt before attempting it in motion. Perform it first on the left side, then on the right, as described here, to ensure symmetry—and to make sure you’re prepared should that be the safer side to dismount during a potentially hazardous situation.

 

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1  Take both feet out of the stirrups. Inhale to prepare, stretching up, straightening both legs, and swinging them slightly forward to generate momentum for the next step, which should occur in one smooth, synchronized motion.

2  Exhale and fold down from the hips, bringing your belly to the horse and taking weight onto your hands, on the withers or pommel. Look forward through the horse’s ears as you simultaneously swing both legs up behind you over the hindquarters, touching your heels together. Practice swinging your legs a few times, returning to the basic seat in between.

3  To dismount, as you’re exhaling and when your legs are at their highest, slightly rotate your hips toward the right, pushing off and away to the right side of the horse, keeping your legs together.

4  As you land near the horse’s shoulder, keep your feet parallel with knees and ankles bent to absorb the impact. Look forward the entire time. Inhale as you straighten into an upright position, and then exhale. You did it!

Note: When vaulting off a moving horse, always face the direction of travel to maintain balance, and “hit the ground running” by taking a couple of walk or jog steps forward upon landing. If you lose balance, “tuck and roll” away from the horse: Tuck your head into your chest, wrap your arms around bent knees, and do a somersault.

Riding instructor Linda Benedik teaches the emergency dismount as part of a series of lessons for the rider on the longe line. For more lessons to building a confident rider with a balanced and effective seat, check out LONGEING THE RIDER FOR THE PERFECT SEAT, available from the TSB online bookstore, where shipping in the US is FREE.

CLICK HERE to buy this book on sale now!

Trafalgar Square Books, the leading publisher of equestrian books and DVDs, is a small business based on a farm in rural Vermont.

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The rider’s trunk and extremities interact and depend on each other. For example, hands and arms depend on shoulder position, which depends on the shoulder girdle, which depends on the position of the spinal column (in particular, the thoracic spine). All of this interconnectedness means that the common instruction heard in riding rings round the world, “Shoulders back!” is detrimental to correct and supple rider position—in fact, it leads to stiffness and tension.

“If you simply take the shoulders back without changing the position of the trunk,” explains Susanne von Dietze in her classic bestseller BALANCE IN MOVEMENT, “you exert a lot of energy and become cramped up in the process. It is a position you would not endure for long on a voluntary basis. Instead, start to straighten from the pelvis. The thorax is lifted automatically upward and forward; it is like pushing the thorax under the shoulder girdle. The building blocks of the upper body are then aligned once more and the shoulder girdle can be carried without any muscular effort.”

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“There are a few very beneficial stretching exercise for the shoulder girdle,” von Dietze goes on. “One of the ailments of our civilized society—poor posture—especially when sitting, often causes the shoulder girdle to slide forward. In the long term this means severe tension in the area of the back of the neck, since the shoulder girdle is suspended there on the muscles of the neck instead of resting on the thorax. As a result the muscles in the front chest area shorten.”

Here is one exercise von Dietze recommends to stretch the often shortened musculature in the front of the body and open the thorax for better and more effective riding position:

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1  Stand with your back close to your horse’s side.

2  Bend your arms at the elbows and try to open them to the sides, touching your horse’s body with your lower arms.

3  Then try to stretch your arms out to full length, and if your horse allows it, lean your back gently against his side. This stretches your thoracic spine, expands your front chest muscles, and opens your thoracic cavity and breathing.

 

You can begin to understand more common riding mistakes and find ways to fix them in BALANCE IN MOVEMENT, available from the TSB online bookstore, where shipping in the US is FREE.

CLICK HERE for more information.

Trafalgar Square Books, the leading publisher of equestrian books and DVDs, is a small company based on a farm in rural Vermont.

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neckmuscles

 

Many riders have neck and shoulder tension, which derives from the body’s reaction of “turning on” the trapezius muscle (see illustration above) in their daily lives. When there is a neuromuscular “highway” to an unproductive area such as the trapezius, there will be an almost automatic physical reaction, collecting tension in that area, regardless of what the rider is trying to do. Shoving tense shoulders back during a ride only makes the problem worse: Exertion used to “fight” a tense muscle area creates additional tension.

The answer is not to fight the muscles that are involuntarily tense, but to reduce tension with a) extensive stretching, and b) to learn to use the muscle’s “off” switch, which is found by training the body to make better use of other areas.

Believe it or not, stretching your neck muscles makes a difference. Stretching your neck actually stretches the elevator scapula as well as the trapezius muscles, in addition to neck muscles. If you carry tension in your shoulders and neck, this exercise is especially important, but if you are relaxed and supple, doing quick neck stretches on a regular basis can just be part of healthy spine maintenance.

Holding your arms down to keep your shoulders down, tilt your head from side to side, bringing your ear toward your shoulder with a deep breath each time.

 

neck stretch

 

You can also tuck your head forward as if looking under your armpit on each side.

Do not roll your head back because this compresses your neck vertebrae. If you have a lot of tension in your neck and shoulders, you can help release it by taking a free hand and squeezing your trapezius muscle or pushing down on it gently as you lean into the stretch. Do not hold the stretch very long before switching to the other side. These stretches should be done slowly and rhythmically.

A rider with shoulder tension can make a habit of doing this stretch, holding it longer, at the end of the day. When doing a deep neck stretch (any stretch can be turned into a “deep” one by holding it longer), it is important to use your hand to help raise your head afterward, since a deep stretch in the neck muscles will stretch the fibers and you can strain something by trying to lift the weight of your head using the same muscles that you just elongated.

For more from Certified Fitness Trainer and Riding Coach Heather Sansom, check out her bestselling book FIT TO RIDE IN 9 WEEKS!, available from the TSB online bookstore, where shipping in the US is FREE.

CLICK HERE for more information.

 

 

Trafalgar Square Books, the leading publisher of equestrian books and DVDs, is a small business based on a farm in rural Vermont.  

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TC-Cav-Chal-FB

Olympian Ingrid Klimke is known for her positive horse training techniques, as well as her remarkable success in international competition. In this exercise from her forthcoming book TRAINING HORSES THE INGRID KLIMKE WAY, she provides a terrific challenge for the horse and rider who have mastered regular cavalletti work.

See if you are up to the challenge:

Position four trot cavalletti on one side of a circle and four canter cavalletti on the opposite side. Use cones to mark the point for two transitions: one upward to canter and one downward to trot.

TROTCANCHALL

 

Canter over the canter cavalletti, transition down to the trot precisely at the cone, and ride over the trot cavalletti. Then transition to canter with precision at the next cone. This must be schooled in both directions. You must always be looking ahead to the next cone or cavalletti.

This exercise speaks to all the valuable elements of cavalletti work and trains the horse’s entire musculature. The transitions reinforce throughness with willing cooperation and precise transitions at a distinct point. Maintaining longitudinal bend and going over the eight cavalletti on the circle are real strength-builders.

See how you do!

Some of the overall advantages of cavalletti work for the horse:

·      Improves rhythm and balance in movement

·      Gymnasticizes

·      Strengthens the musculature

·      Loosens the muscles (especially over the back)

·      Improves long-and-low stretch

·      Increases suppleness

·      Improves surefootedness

·      Conditions

·      Increases expressiveness in the gaits

·      Encourages cadence

·      Builds concentration

·      Improves motivation through independent thought

Cavalletti-SetFor those interested in engaging cavalletti work more intensively, Klimke wrote a book with her father, the renowned Reiner Klimke, called CAVALLETTI: FOR DRESSAGE AND JUMPING, and she has also produced an accompanying DVD. Both are available HERE.

Trafalgar Square Books, the leading publisher of equestrian books and DVDs, is small business based on a farm in rural Vermont. 

 

 

 

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