Do you struggle with the sitting trot? If you said yes; you are definitely in the majority. I think we can agree that the trot is the choppiest of all of the gaits. It's like the rough road to cantering stardom. I believe if you can learn to sit the trot properly then all of your riding will improve. Having a lot of bouncing and disconnect is like having a bad cell phone connection; both parties can become frustrated. The sitting trot is one of the most misunderstood riding movements. Riders of all levels seem to struggle with it. What are the keys to a smooth sitting trot? I have compiled seven simple awareness exercises and physical adjustments you can make to improve your seat in the sitting trot. Try implementing them on your own or with a riding companion for feedback from the ground. You can print it out and go over it together. First create the images of the steps in your head, discuss them if you like, and then pop on and give it a try. Have Fun!
1. Center yourself (find your core): Have your trainer or friend hold your horse for you. Measure approx. two to three finger widths below your navel and halfway between your belly and your lower back. Take a moment to close your eyes and just be in your center. Visualize being grounded in your center and connected to your horse evenly....feeling all of the points on your lower body that are in contact with your horse (or saddle).
2. Find your seat bones and lower abdominal muscles.While you still have someone holding your horse practice knee lifts; draw your knees up to touch in front of you( start with five). Notice that when you are centered your seat bones sit on both sides of your horse's spine.
***Imagine those seat bones are flashlights shining at the ground under you. During the sitting trot, when your horse moves your seat, imagine those flashlights shining forward and up repeatedly in the rhythm of the trot. Gently engage your abdominal muscles to guide your seat bones under and forward. The spine has more range of motion this way.
3. Thighs are key to a strong riding seat. Gently hug your horse with your thighs so you stay with his forward movement. This will help you avoid putting excess pressure on your stirrups; provided your stirrup length is correct. Even though your thighs have a bit of positive tension; you must keep your mid waist supple and allow the seat bones to stay in motion.
4. Elbows A super important and often overlooked component of a good sitting trot: Make sure your elbows are bent at your sides. Make your reins a bit longer if necessary to start out. Keeping your elbows close to your center and your hands low and wide will cause your seat to be continuously pulled deeper into the saddle between your forearms. You can shorten your reins gradually as you ride more from your seat and the reins aren't pulling you up and out of the saddle.
5. Open your heart! Make sure your chest is properly held open. You can momentarily check yourself by holding your reins in one hand and putting your free hand across your lower back grabbing a hold of your opposite elbow...or putting a long dressage whip across your back. Rest whip on the inner angles of your elbows.
6. Shoulders must be either directly over your seat bones or slightly behind. If your shoulders are in front you will bounce. Everyone does, it's just physics, English or Western; it's all the same.
7. Breathe! Regulate your breathing. Listen to the hoof beats. Four counts in; four counts out. Expand your belly and lower back as you inhale. This is quite possibly the most important step. When you breathe your body is supple and in tune with the horse's motion.
My hope is that both you and your horse will enjoy the sitting trot more after implementing these steps.
Mahalo,
Inge
http://www.malibuhorsesinc.com/
Inge Halliday is a riding instuctor and horse trainer in Malibu, California. She teaches private and group arena and trail lessons. Horsemanship Workshops are held regularly in the beautiful Santa Monica Mountains overlooking the Pacific Ocean.
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