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Jemma Whitlam Equestrian Coaching

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Jemma Whitlam Equestrian Coaching

Jemma Whitlam Equestrian Coaching Riding and fitness coach. Improving equestrians performance to be the rider their horse deserves

13/02/2025

What will you do differently this season to make it better than last year?

I bet you think you already have the i’s dotted and the t’s crossed in your horse’s training but what about you?

How about adding in some strength training? Just 90 minutes of your week, training at home with no need for loads of equipment is enough to make a huge difference to your performance in the saddle. Better balance, more stability, less likely to fall off, more chance of jumping clear rounds and riding that lovely harmonious dressage test you know you want.

I know you think it’s just about core strength but honestly there’s more to it than just doing a weekly pilates class. Having a proper rider strength and conditioning programme will be time much better spent (trust me I know there’s not much spare time in your week).

Want a quick insight into how you can train to improve your performance and become the rider your horse deserves? Comment “perform” below to get me free guide. Ride like a pro: train like an athlete.

28/01/2025

I love my job. While I may be incredibly passionate about helping riders off horse to get stronger and fitter I still absolutely love coaching as well. Last night’s Pytchley pony club showjumping training ended with a birthday party with party hats, pizza and birthday cake. What a fab way to end a Monday.

This is what riding is all about, no matter how competitively or seriously you want to take it, it still has to be about fun, partnerships, building friendships and just enjoying yourself.

Amazing ponies and really fun partnerships to coach all evening. Makes my job so much fun.

24/01/2025

Sore, stiff upper back and shoulders affecting your riding? Try these…Horse care and yard jobs can be tough on our bodies and so many of us carry tension in our upper back and our shoulders. The problem for riders is that this tension passes down the reins and means our horses are also going to be tense which isn’t what we’re going for.If your aim is a more supple, free moving horse (which I really hope it is) then use these mobility exercises to ease that tension, remove the stiffness and allow your contact to be elastic, soft and supple so you create lightness in your aids. A combination of stretching, mobilisation and strength work is vital for you to become the best rider you can be, the rider who performs well for their horse and therefore their horse can perform for them. Hit follow if you’re looking for more hints and tips to improve your performance and become the rider your horse deserves. rider

21/01/2025

If you feel like you’re holding your horse back then now is the time to do something about it! 50% of the team is made up of you so it’s time to take care of yourself as well as you take care of your horse. What’s one thing you’re currently doing off horse to make sure you’re performing at your best for your horse and being the rider your horse deserves.

14/01/2025

Ever feel like you’re working so hard to stay in the right position while riding, only to end up tense and stiff? 🤔

When you’re not strong enough to control your body effectively, you compensate by gripping or holding tension in certain areas—like your legs, shoulders, or core. This doesn’t just make riding harder for you; it also creates tension in your horse, making them feel less relaxed too.

Building strength and improving how your joints move means:
✔️ Staying balanced in the saddle with less effort
✔️ Keeping your body relaxed and adaptable to your horse’s movement
✔️ Communicating more clearly with your horse without tension getting in the way

When you’re stronger, riding feels easier—your horse will thank you for it! 🐴

Want to learn how to take your riding to the next level? DM or comment “strong” to get my free guide, Ride Like a Pro, Train Like an Athlete, and discover how to improve your performance both in and out of the saddle.

05/01/2025

My kind of humour

01/01/2025

Happy new year. If you’re looking to make 2025 you’re best season yet then it might be time for a change in strategy.

You are 50% of the partnership and I bet you don’t pay as much attention to yourself as you do to your horse.

The physical strength, endurance and resilience, taking care of your energy with nutrition, rest and recovery and looking after your mental health making sure you’re truly tough enough to be able to deal with the highs and lows of the sport so you can learn from mistakes without letting them get you down. If you’re serious about competing and don’t have strategies in place for these then you’re leaving a lot of your performance to chance (and let’s face it with a second live being involved in the sport there’s already a lot of chance involved).

Think you don’t have time? Think again…

Want the definitive guide to how riders can train like athletes without giving up precious (needed) time in the saddle and it taking over your life? Comment or message “athlete” and I’ll send you my free short ebook
Ride like a Pro: Having the Strength, Stamina and Mindset for Peak Equestrian Performance.

28/12/2024

You’re a rider who wants to be competitive next season so you have the lessons, you check the tack, your horse has the physio (and maybe you do too). But do you do enough work on yourself off horse to make sure you’re the rider your horse deserves? Not just physically but mentally too?

Are you strong enough, stable enough, symmetrical enough, fit enough?

Are you mentally resilient, able to cope well under pressure and keep your cool, stay focussed throughout the day?

Do you look after your body well, keep yourself well hydrated, eat nutritious food, give yourself enough rest and recovery time?

Lack of any of the above can lead to frustration, poor performance, making silly mistakes that you’re unable to move past.

It can lead to a horse that is confused as the messages they get aren’t clear enough either because the aids aren’t as precise as needed or because the rider’s head and emotions aren’t in the right place.

Hit the follow button if this is what you need to help your 2025 season be your best yet.

08/12/2024

Do your hips twist or tilt to one side in jumping position? (As a coach I see a lot that do).

If your hips twist to one side in jumping position you’ll be throwing off your balance and your horse’s balance. This means they’re be less likely to land on the correct lead, it’s harder for you to recover between jumps and is likely to affect your ability to consistently jump clear rounds.

Lots of riders worry about having tight hips and needing to stretch, what very few riders are focussing on is having a strengthening programme. In order to stay square and be able to move your pelvis and hips effectively and efficiently with your horse (so your horse can move well) all the muscles around your pelvis need to be strong and even. That includes core muscles, glutes, obliques, lower back, abductors, adductors and hip flexors.

If you’re looking to improve your straightness in the saddle but have no idea where to start with off horse strength training, DM me “strong” and I’ll send you a starter training programme for riders that will help you become the rider your horse deserves.

03/12/2024

George spam alert.It’s been a very long process. He’s definitely the most reactive horse I’ve ever worked with and teaching him to process and relax again has been seriously challenging (once he’d decided something was scary it was game over for going anywhere near).This feels like a massive milestone. My goal is to have him a jumping round a little course at home before Christmas. It actually feels like that could be a reality now 😱.

30/11/2024

Are you winding down for winter and wishing you could curl up and snooze like Wizz. Or are you prepared to put the work in this winter to be the rider your horse deserves.

Even (especially) if your horse is having a break, this is the perfect time to get some work in on yourself to give you the edge when you’re ready to get out competing again.

A solid training programme that strengthens your core, improves your balance and stability in the saddle and makes you a more symmetrical rider is definitely what your horse wants for Christmas.

It doesn’t matter how many lessons you have, you’ll never improve your one sidedness, your tendency to be stronger with one hand or leg or the fact that you sit more one way by only trying to fix it on the horse when there are so many other forces at play (and other things to think about).

And if you’re a Youth rider seriously looking to get on any teams next year then I have exactly what you need to get the edge. To make sure you’re one of the first to find out about it, comment or DM “interested” and I’ll make sure you’re in the pre launch list.

13/11/2024

More George spam!😍 I can call that his first jump can’t I?😂

07/11/2024

George spam including his second ever canter under saddle. Nothing better than a young horse to make you feel like a total beginner.Finally feel like we’re making proper progress with him. Just need to keep the consistency through the winter.

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Videos

Stiff upper back and shoulders

I wish I’d taken care of myself better

George jumping

George. Taking his first (very small)steps towards becoming a showjumper

More George spam!😍 I can call that his first jump can’t I?😂 #showjumper #futureshowjumper #younghorse #stillgotit #horserider #horseriding

George spam. Backing and producing a young horse

Are riders athletes or do they just sit there? Honestly I think it varies but I also think that all horses deserve to have an athlete on their back (especially if they are competing). It helps them perform better, keeps them sounder and makes life a lot easier for them. For a rider to be an athlete they have to train like one. What’s missing from your off horse training? Are you genuinely the easiest load for your horse to carry? Are you straight and symmetrical, strong and balanced? If you want help becoming an athlete then don’t forget to follow to find out how. #showjumping #eventing #equestrianfitness #riderfitness

How good is your balance and stability in the saddle over a jump? (Grids are a great place to really test this). Does your horse find you easy to carry or do they have to work harder than necessary because you’re not as still as you could be? While there is so much technique and skill required when riding horses, if you find you’re not making as much progress now as you were even though you’re having regular lessons, then skill may not be the limiting factor at the moment. You may be limited by what your body is physically capable of, strength, balance, coordination and endurance wise. The best way to build those things up? Do some strength training. As a rider you probably have limited time and energy. I work with my clients to make sure that we’re not wasting time. After assessments I plan your sessions to work on exactly what you need to improve your riding performance and become the rider your horse deserves.

Grid

How good is your balance and stability in the saddle over a jump? (Grids are a great place to really test this). Does your horse find you easy to carry or do they have to work harder than necessary because you’re not as still as you could be?While there is so much technique and skill required when riding horses, if you find you’re not making as much progress now as you were even though you’re having regular lessons, then skill may not be the limiting factor at the moment. You may be limited by what your body is physically capable of, strength, balance, coordination and endurance wise. The best way to build those things up? Do some strength training.As a rider you probably have limited time and energy. I work with my clients to make sure that we’re not wasting time. After assessments I plan your sessions to work on exactly what you need to improve your riding performance and become the rider your horse deserves.

Missing piece

Looking back on my competition days, one thing I’d do differently is add strength training.Even though I was riding 6-10 horses a day, dancing, doing Pilates, and playing basketball, I know a proper strength routine would have made a big difference.Here’s why: 1. Balance comes from strength. Those quick corrections in the saddle rely on strong core and leg muscles. I can think of a few run outs that could’ve been avoided if I’d been stronger and sharper. 2. Control comes from power. Riding is all about technique, but more strength gives you better control over your body, refining your communication with the horse. It’s those tiny missteps in dressage or jumping that cost you marks—or much more! 3. Strength makes you resilient. Riding is tough on the body. Strength training helps prevent injury, builds bone density, and keeps you moving better as you get older—something I appreciate even more now with a family.Is strength training the missing piece for you too?#eventing #showjumping #dressage #equestrianfitness #riderfitness

If you find yourself often losing focus while riding and struggle to concentrate it might be worth checking how much you’re drinking. Hydration affects your brain’s ability to function optimally and we all know how vital making the right decisions when riding can be to make sure you and your horse stay safe. Sometimes it really can be the small, simple things that make the biggest difference to your performance. #equestrianfitness #riderfitness #horseriding #showjumping #dressage #eventing #horse #horsesofinstagram

Canter exercises

6 Exercises to help your strength and mobility for canter transitions. Most common issues I see that either block the transition or send the horse onto their forehand are… Riders unable to move their hips and pelvis with their horse Riders getting behind the movement Rider tipping forward in front of the movementRiders unable to allow enough with the contact, or with a very tight inside rein. Riders absorbing the movement either through driving with their seat or their upper body moving rather than their pelvis moving. These exercises will help you stay on top of your horse in the middle with stable upper body and legs, a soft elastic contact and a mobile pelvis that allows the horse to move Half kneel pelvic tilts for mobility - there is no point in the canter that the horses’s pelvis isn’t moving and therefore yours should always be moving with them! Glute bridge abduction and banded marches for hip stability - the only way you’ll be able to maintain a mobile pelvis without losing balance or ending moving too much is by having strong muscles around the pelvis that can work together. Plank hip dips for a strong dynamic core - if you get stuck in a “braced” position your pelvis can’t move and neither can your horse’s. Plus you’ll have to absorb the movement somewhere else (usually the upper body becoming mobile). Rows to help stabilise your upper back and shoulders. Your upper body should be still and your shoulders and elbows able to move with the horses head movement into the canter. Kneeling chest press - you must be able to allow with your hand without dropping your upper body forward.Give them a try or save to have a go later. #riderfitness #canter #dressage #equestrianfitness #personaltrainer #equestriancoach