Jun 23, 2019

The Importance of Balance and Strength with Sharon White

By Jessica Duffy - USEA Staff
RedBayStock.com Photo.

As riders, balance and core strength are key components to success in the saddle, and there are many small things that riders can do outside the saddle to improve those factors. Sharon White, international five-star event rider, uses a combination of Pilates and stretching to supplement her work in the saddle, but stresses that even just 10 minutes of focused exercise a day can make a difference in your riding.

“Feeling very secure in the saddle brings confidence,” stated White. “I think it’s really important for everyone to understand that even if it’s just 10 minutes a day to do some stretching and some planking, it’ll help. Start small. Any little bit actually really helps. You’ll feel a difference and hopefully be inspired to do more.”

USEA/Jessica Duffy Photo.

For White, Pilates has been a game changer for her performance in the saddle because of its focus on balance and core strength. “I think Pilates is the single best thing anyone who rides could possibly do,” she said. “I’m such a believer in it for core strength, for balance, for body awareness, for flexibility, for symmetry. It is so important for your horse that you sit on them correctly and straight and are aware of that, and core strength is the single best thing you can do for riding.”

White supplements her Pilates and stretching work with the high-intensity interval training workouts from Orangetheory, a fitness class that incorporates treadmills, rowing machines, and weightlifting. “It’s super because you can do it at 5:45 in the morning, so there’s no way it conflicts with anything – that’s when I do it,” she explained. “And I love the competitive nature of it with yourself using the heart rate monitors. I find it super useful.”

USEA/Leslie Mintz Photo.

No stranger to serious injury, White has recovered from two pelvis breaks, a sacrum break, a hip break, three collarbone breaks, a shoulder break – and that just scratches the surface. “I have come back from injury many, many times, and that is what gives you such an awareness of what your body is capable of, because it’s really quite amazing what the body can recover from and be fine from and even be better from.”

“I really think that awareness really transfers over to an awareness of your horse’s strength as well,” White continued. “You’re going to get hurt, [but] the body can recover and the fitter you are the less chance of injury you’re going to have in the first place. If you are strong and fit, there’s less chance that something is going to happen when you fall off. Muscle protects your body.”

USEA/Leslie Mintz Photo.

White stressed that stretching before you ride can help you be more effective once you’re in the saddle. “Stretching is super useful before you get on a horse. Stretch out your hip flexors, stretch your quads, stretch your hamstrings, so you don’t sit on top of your horse, you become part of your horse.”

Above all, White said to pick something that you like to do and go do it, because any fitness work outside the saddle will help your riding in the end. “Whatever you are interested in and you want to do, do that – it’s going to help. Don’t do something because I say to do it – not everyone wants to wake up and go hang out with a bunch of people at 4:45 in the morning. Whatever you choose to do should be something you want to do. Go for a walk, go for a bike ride, do yoga, do anything that you want to do so that you keep doing it. Any physical exercise will help your riding, but it has to be something that calls to you. Anything that you enjoy doing – go do it!”

USEA/Leslie Mintz Photo.

“It’s a journey,” White concluded. “Your physical fitness, just like your riding – there’s not a destination. It’s a journey for the rest of your life for what makes you feel good and what will keep you healthy. Your body and your health is the one thing you have.”

If you have a unique fitness routine, the USEA wants to hear from you! Email [email protected] with your fitness routines, stories, or advice. To read other articles about rider fitness, click here.

Jul 26, 2024 Eventing News

Dutton and Possante Lead the Advanced Division at Millbrook Horse Trials

The Millbrook Horse Trials kicked off on July 25 with lower level dressage at Riga Meadow Equestrian Center at Coole Park in Millbrook, New York. There are more than 400 total entries competing at Millbrook, from Beginner Novice to Advanced level. Today the upper level horses cantered down the centerline, while the lower levels headed out on cross-country.

Jul 26, 2024 Eventing News

Adams Horse Supply to be Title Sponsor of the USEA Adult Team Championships

The United States Eventing Association, Inc. (USEA) is thrilled to announce Adams Horse Supply as the new title sponsor of the USEA Adult Team Championships (ATC) at the American Eventing Championships (AEC). The ATC will now be titled “The Adams Horse Supply USEA Adult Team Championships at the AEC.”

Jul 26, 2024 Eventing News

One Spun, All U.S. Horses Pass At First Olympic Eventing Horse Inspection

The world’s best eventing horses and riders will be first out of the starting blocks when the equestrian action gets underway at the Paris 2024 Olympic Games in Versailles, France, tomorrow morning with the opening dressage test.

Jul 26, 2024 Eventing News

USEF Announces Changes for U.S. Olympic Eventing Team Before Start of Paris 2024

The U.S. Equestrian Federation has announced a change to the U.S. Olympic Eventing Team prior to the start of competition at the Paris 2024 Olympic Games. Traveling reserve combination Liz Halliday and Nutcracker will move into the three-member team, replacing Will Coleman and Diabolo.

Official Corporate Sponsors of the USEA

Official Joint Therapy Treatment of the USEA

Official Feed of the USEA

Official Saddle of the USEA

Official Equine Insurance of the USEA

Official Forage of the USEA

Official Supplement Feeding System of the USEA

Official Competition & Training Apparel of the USEA

Official Horse Boot of the USEA

Official Shockwave of the USEA

Official Horse Wear of the USEA