Being able to handle a horse requires immense strength, therefore jockeys need to stay in shape at all times. Their small physique often leads people to think horse racing isn’t a physically demanding sport, but they are wrong.
Horse racing is one of the toughest sports on the planet, and even though horse races last for about two minutes, most professional jockeys have multiple races per day.
Additionally, jockeys are also responsible for squeezing out every bit of performance from the horse. In other words, their abilities can make a great difference on the track. This is why many professional horse racing bettors take into account the jockey who rides the horse when they make a bet.
According to this horse racing betting guide for beginners, the jockey form also impacts the odds.
Now that we know that horse racing is a challenging sport for athletes, let’s learn more about how they manage to stay in shape.
Jockey Regime
Training
Jockeys often get up at 5 a.m. each morning, knowing that they have a hard day ahead of them. They normally begin with a 3- or 4-mile run, and professional jockeys will run much further. This can frequently help them drop the one or two pounds they need to lose before arriving at a racetrack in the afternoon.
When it comes to exercise, Aldo Domeyer (a professional jockey) turns to running. “I run about 10km to 21km, and sometimes the shorter length will feel harder. It’s mind over matter and you need to remind yourself that this is something you need to and can do, and then ensure that you exercise no matter what.”
Although they must remain light, jockeys must spend a significant amount of time in the gym building on their core strength. Jockeys will receive their riding fee when they push their horse out to the finish line in a tight race.
Jockeys must not only engage in cardiovascular exercise, but they must also lift weights at least twice a week to maintain strong arms. They will train on their biceps and triceps separately since these are the muscles that will be used when driving their horses to the finish line in a close race.
On top of that, to be awarded a professional license, jockeys must now pass a fitness exam, which is not an easy one. It primarily focuses on workouts that target the muscles that are most important in horse racing.
Basic Jockey Exercises
Glute Bridges. Lie face up on the floor, knees bent, feet flat on the ground, arms by your sides. Engage your core and glutes while raising your hips off the ground to produce a straight line with your knees, hips, and shoulders. Hold this position for three seconds before returning to the ground. Glute bridges are an important glute activation and lumbar spine stability exercise.
Chest Butterflies. Sit in a chair with your back straight and your hands clasped behind your neck (elbows pointing out to the sides). Inhale slowly and round your back forward, pulling your elbows forward. Exhale by returning your elbows to your sides and squeezing your shoulder blades together at the peak.
Shoulder Protraction and Retraction. Stand up upright with your arms outstretched in front of you (as if you were Frankenstein). Bring your shoulder blades out from your spine to “punch” your arms out in front of you. Squeeze your shoulder blades together and pull your shoulders back past the beginning position.
Supermans. Lay face down on the floor, elbows bent, and hands at shoulder height. Raise your chest, arms, and legs off the floor at the same time and hold for 3 seconds. Return to the starting position slowly.
A bleep test is used to measure their cardio fitness. There are also examinations centered on leg exercises like leg raises and squats, as well as full-body workouts including pull band routines, held press-ups, the plank, and more activities on a mechanical horse.
Then there will be a grading system that awards points according to how long they can complete these activities, and a rider must score 70% or above to pass.
This is a whole-body exam since the jockey’s entire body works while he performs, therefore overall strength and fitness are required.
Weight and Diet
Jockeys must also keep their weight down, as lesser loads are critical to the horse’s success. As a result, jockeys often maintain a healthy weight by engaging in aerobic workouts such as cycling, jogging, and riding regularly.
But food is also very important for jockeys.
When compared to low-fiber choices, high-fibre, low glycemic index carbohydrate-rich meals (for example, wholegrain bread, high-fibre morning cereals, or fruit) will be more gratifying and aid in weight control. Protein-rich foods, such as meat and dairy products, have the same effect on hunger and are also more filling.
Fattening foods (for example, fried foods, butter or margarine, numerous take-away items, chips, biscuits, or chocolate) should be consumed in moderation since they are high in energy and are likely to contribute to weight gain.
Tea and coffee use during meal times may reduce iron and calcium absorption; thus, these beverages should be drunk at least 30 minutes before or 2 hours after meal times.
That’s why being a jockey is tough. You not only need to maintain a healthy body and mind but also constantly keep an eye on your diet.