Young Jockey

XCompete Strength and Conditioning

Coaches

Tom John and James Adams

Our young jockey athletic development strength program involves focusing on building foundational strength, enhancing motor skills, and promoting overall athleticism in a safe and structured manner. Here is a comprehensive outline for the program.

Goals Enhance Overall Athleticism: Improve agility, balance, coordination, and flexibility. Build Strength: Develop muscular strength and endurance with a focus around the demands of pony racing. Reduce Future Injury Rate: Educating with the correct form, technique and building strength across all areas to reduce the risk of current and future injuries. Promote Lifelong Strength Foundations: Foster a positive attitude towards strength training using research backed youth athletic development models.

The program is age appropriate targeting 10-14 year olds it is fun, engaging with games and activities to keep it enjoyable. Progressive overload is gradual with a emphasize on technique focusing on mastering the correct form.

For any questions please email: info@xcompete.co.uk Direct Message: X_Compete_academy Message us in the app

$40 / mo

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Muscular Strength and Endurance

This program will help you develop stronger muscles, which will improve your performance in sports and daily activities.

Improved Bone Density

Strength training will increase bone density, which is critical during the growth years.

Better Motor Skills and Coordination

Strength training improves balance, coordination, and overall motor skills, which will enhance your athletic performance.

Injury Prevention

Strengthening muscles, tendons, ligaments and joints to reduce the risk of injuries by providing better support and stability.

Features

Access to your coaches

You will have access to James and TJ daily through the app who will answer any questions

Programming 5 days per week

5 strength, conditioning, and skill training that’s accessible and challenging for individuals of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Each movement/exercise comes with a full professional coaching video

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2024-6-17

Prep

Mobility (Home 1)

Perform each of the exercises 3-times as part of a mobility circuit. A - Thoracic Rotations (8 each side) B - Child Pose > Cobra (10 each position) C - Hip Flexor Reach (20 seconds hold each side) D - Spiderman with Rotation 8 each side)

Deadbug (Home)

2 x 10

Superman (Home)

2 x 8

Glute Bridge (Home)

2 x 12

Wall Squat (Home)

3 x 0:20

Calf Raise (Home)

3 x 12

Reverse Lunge Overhead Press (Home)

3 x 8

Kneeling Star Hold (Home)

3 x 0:20

Single Leg RDL with Single Arm Row (Home)

3 x 4

Hamstring Bridge (Home)

3 x 8

Pole Push out (NX)

3 x 30

CMJ Jump (NX)

3 x 4

Monday

2024-6-18

Mobility (Home 2)

Perform each of the exercises 3-times as part of a mobility circuit. A - Wall Angels (30 seconds) B - Cat > Camels (30 seconds) C - Pigeon Stretch (20 seconds) D - Inchworms (5 Reps)

Circuit (Home 1)

Perform each of the exercises for 30 seconds as quickly as you can! Between each exercise you have 10 seconds rest before starting the next exercise. Once you have completed all 5 exercises you should rest for 60 seconds. Repeat this 5 times! Watch the videos before starting to get tips on equipment and technique. A - Kettlebell Swings B - Floating Push Outs C - Floor to Ceiling Jumps D - Air Boxing E - Squat with Knee Drive

Tuesday

2024-6-19

Thoracic Knee Fall Outs (Home)

3 x 0:30

Lumbar Knee Rolls (Home)

3 x 0:30

Scorpion Stretch (Home)

3 x 0:30

Butterfly Groin Stretch (Home)

3 x 0:30

90:90 Hip Rotations (Home)

3 x 0:30

Pigeon stretch (Home)

3 x 0:30

Calf Rocking (Home)

3 x 0:30

Single Leg Seated Hamstring Stretch (Home)

3 x 0:30

Wednesday

2024-6-20

Mobility (Home 3)

Perform each of the exercises 3-times as part of a mobility circuit. A - Thoracic Rotations (8 each side) B - Childs Pose > Cobra Stretch (10 each position) C - Wall Angels (30 seconds) D - Half Kneeling Thoracic Rotations 10 each side)

Shoulder Reach (Home)

3 x 1:00

Shoulder Reach (Home)

3 x 8

Shoulder Lifts (Home)

3 x 10

Elevated Press Up (Home)

3 x 12

Bear Crawl Ankle Taps (Home)

3 x 8

Seated Isometric Row (Home)

3 x 0:30

Elbow Wall Push (Home)

3 x 0:30

Seated Alternate Shoulder Press (Home)

3 x 12

Star Hold (Home)

3 x 0:15

Wall Sit with push out (NX)

2 x 30

Split jumps X

2 x 16

Thursday

2024-06-21

Mobility (Home 4)

Perform each of the exercises 3-times as part of a mobility circuit. A - Lumbar Knee Rolls (30 seconds) B - Cat Camels (30 seconds) C - Hip Flexor Stretch (20 seconds) D - Spiderman with Rotation (8 each side)

Circuit (Home 2)

Perform each of the exercises for 30 seconds as quickly as you can! Between each exercise you have 10 seconds rest before starting the next exercise. Once you have completed all 5 exercises you should rest for 60 seconds. Repeat this 5 times! Watch the videos before starting to get tips on equipment and technique. A - Floor to Ceiling Jumps B - Reverse Lunge Knee Switch C - Mountain Climbers D - Deadbug > Skydive E - Floating Push Outs

Coaches

More from XCompete Strength and Conditioning

Tom John

TJ is one of the leading strength and conditioning coaches for young athletes. He holds a BSc and MSc in strength and conditioning. TJ is currently working at Arsenal with previous roles at Southampton.

James Adams

Founder of the leading strength and conditioning service for riders and jockeys. James works with the worlds best and holds a MSc and BSc with a decade of experience in the industry.

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FAQs

Do I need equipment?

Nope this program is designed so you can perform it at home with objects around the house.

How old do I need to be?

We advise you to be 10-14 years old for this program, if you are looking to get into the gym check out our race ready program.

How do I know if I'm doing it right?

Each exercise has a full coaching video with it and we our also available on the app to talk to.

Does it matter if I don't Pony race?

Nope, this program is for athletic development it will prepare you for all sports however it has exercises specific for racing.

What is the difference between young jockey and young rider program?

They are similar programs which will improve athletic development however they differ by 10-20% with some exercises tailored to either riding or racing.

The Proof