Strengthen to Succeed: The Power of Land-Based Training for Injury-Prevention Dressage Athletes

To effectively develop an out-of-saddle training program, practitioners must understand how a more advanced rider can achieve synchronicity with the horse. Researchers at the University of Primorska in Slovenia researched how an advanced rider interacts from a neuromuscular level with the horse compared to novice riders. The study used surface EMG to determine differences in muscular contraction levels and patterns, synchronized with inertial data from the horse of six novices and nine professional riders⁽⁵⁾. The results showed that advanced riders demonstrated better intermuscular coordination than novices and could stabilize their position via contralateral muscular contractions.

Using principal component analysis (PCA), a method of extraction used to find patterns in muscle synergies, the authors found that the advanced group could synergistically contract both sides of the body simultaneously. In contrast, the novice group seemed to end up using one side of their body at a time. The novice group also showed higher co-contraction levels of agonist and antagonist muscle groups, known as reciprocal contraction. Reciprocal contraction likely occurs when uncertainty exists in the desired motor task and when a compensatory force contraction is perceived to be required⁽⁶⁾. This compensatory muscular pattern in riding is brought about by the unexpected perturbations of the horse’s gait cycles. This shows the novice rider attempts to stabilize their center of gravity (COG) by bracing, which can restrict the horse, as the rider cannot move synergistically⁽⁵⁾. When a rider braces against a horse’s movement, it results in bouncing in the saddle and, often, a forward lean⁽⁴⁾.

The authors hypothesized that the advanced group might better split neural motor output contralaterally, whereas the novice group seemed to use one side of their body at a time. This means that the novice riders studied had a more on/off output from the motor cortex, which could compromise the general tone of the body⁽⁵⁾. 

Interestingly, the walk and canter gaits showed the greatest difference between the advanced and novice groups. The active phase (AP), as demonstrated in the heatmap, is defined as the duration between the onset and the offset of individual muscle activity (see figure 2)⁽⁵⁾. This heatmap represents the ratio of muscular contraction of individual muscles in one full stride, from walk (A) to canter (C). In walk, the advanced group showed alternating patterns of activation of the trunk flexors (external oblique) and trunk extensors (multifidus and erector spinae). In contrast, the novice group demonstrated a more consistent contraction across multiple muscles throughout one walk stride. At the trot and canter, the advanced riders again showed a similar rapid pattern of activation and relaxation of the trunk and leg muscles(5). It is also interesting to note the timing of muscular contraction across each stride cycle is markedly different between the advanced and novice group. In a challenging gait like the canter, the advanced group showed overall lower levels of muscular contraction, as represented by the green in the heatmap.

Land-based training

Land-based strength training plays a crucial role in enhancing the performance of dressage athletes. They can improve their stability, balance, core strength, and overall body control by incorporating specific exercises and routines, leading to greater harmony and effectiveness in the saddle. This form of training also helps prevent injuries, increases muscular endurance, and supports the development of the physical attributes necessary for executing the demanding movements and precise cues.

In addition to its performance-enhancing benefits, land-based strength training is valuable for injury rehabilitation and prevention. Dressage athletes recovering from injuries can use targeted exercises to rebuild strength, flexibility, and coordination while addressing any imbalances or weaknesses that may have contributed to the injury. 

Range of movement

Range of movement (ROM), particularly in the hips, is essential, as the rider spends most of training and competition seated in the saddle, unlike showjumping, where they rise out of the saddle into a ‘jumping position.’ The rider’s seat has to influence the horse, and if the rider has restricted, weak hips, they are less able to apply their aids effectively. The femur has to be able to actively and passively internally rotate to allow the rider to drape the thigh against the saddle and use leg aids behind the horse’s girth area (see figures 3 – 6).   

Proprioception and motor control 

The goal of out-of-saddle proprioception and motor control training is to improve the rider’s balance and coordination. Therefore, it is crucial to perform both unilateral and bilateral exercises⁽⁵⁾. Bilateral activities include any exercise that uses both sides of the body in the same pattern (e.g., squat and deadlift). A rider wanting to improve their seat position must use both sides of their body in a coordinated manner (see figures 7 – 10). 

Lumbopelvic stability

Table 1: Anti-rotation exercise examples for dressage

References