Riding up and down hills across country is an integral part of tackling terrain for all eventers, but it’s a skill that many of us neglect to practise. How do you build rider feel and horse strength for downhill balance and uphill impulsion? Should we be practising jumping and galloping downhill? We ask former European eventing champion, Nicola Wilson , and BE UKCC level 3 accredited coach Cameron Beer for the answers.
For a horse and rider to successfully tackle terrain, they need to ensure they have a strong core and good balance for a good cross-country position .
“Riders can improve their core through squats, Pilates, or by generally getting fitter and stronger,” says Olympian Nicola who is also a BHSI and Level 3 coach. “Stand on the ground in a squat position – that’s the balance and posture you need when riding uphill or downhill. You need to be able to engage your core consistently.”
Squats are good practice for cross-country riding, developing the rider’s balance and posture for when you are in the saddle. Credit: Alamy
“The same applies to the horse. If they don’t do any hillwork they won’t develop their own core strength or balance.
“Riding uphill requires a light seat – out of the saddle, slightly leaning forward – while maintaining a strong position and engaged core. If we took you off the horse, you should be able to stand and balance in that same position.
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"}
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