Training

The BRS have an onsite personal fitness instructor, Yariv Kam of NewReGym. It is Yariv that carries out all the jockey course fitness assessments. He is also available for private training, click here for more information.

Exercises body

Lower Body

Exercise Ball Leg Repetitions and Hold (Quads)

  • Facing away from the wall and with the gym ball sandwiched between the small of your back and the wall you will do 20 squats (so that the ball rolls up and down the wall) and then hold in a squat position with your knee bent and so that your thigh is horizontal to the ground. You will be asked to hold a 5kg weight to your chest during this and continue the squat for as long as possible up to a maximum of 2 minutes. You will score a percentage based on the time you correctly maintain the exercise. As a guideline, continuing the Hold for 1 minute will score you 50%, 1 ½ minutes will score you 75% and so on up to 100%.

Watch Martin Lane and Martin Harley demonstrating: Exercise Ball Reps

Exercise Ball Reps (1) Exercise Ball Reps (2)

Wobble Cushion Squats (Hamstrings)

  • Standing on two wobble cushions (one under each foot) you will be asked to adopt the pushing position. Your knee will need to be bent so that your thigh is horizontal to the ground. You will need to maintain this static position up to a maximum of 4 minutes. You will score a percentage based on the time you correctly maintain the exercise. As a guideline, continuing the Wobble Cushion Squats for 2 minutes will score you 50%, 3 minutes will score you 75% and so on up to 100%.

Wobble Cushion Squats

Upper Body

Press up Position and Hold

  • You will adopt a press up position on the ground and be asked to hold this for as long as possible. Keep a 90 degree bend in your elbow with your elbows close to your side. You will need to maintain this static position up to a maximum of 1 ½ minutes. You will score a percentage based on the time you correctly maintain the exercise. As a guideline, continuing the 45 seconds will score you 50%, 60 seconds will score you 75% and so on up to 100%.

Press Up & Hold

Elastic Band Push To Metronome (set at 50 bpm)

  • Sitting on a bench, in an upright position, with the bend in your knees at a right angle you will push the elastic so that your arm is extended fully in front of you. You will keep in time with the metronome. You will need to maintain this exercise for up to a maximum of 2 minutes. You will score a percentage based on the time you correctly maintain the exercise. As a guideline, continuing the Push for 1 minute will score you 50%, 1 ½ minutes will score you 75% and so on up to 100%.

Watch Martin Lane and Martin Harley demonstrating: Elastic Band Push

Exercises Core Strength

Leg Raises to metronome (set at 50 bpm)

  • Lie on your back with your arms over your shoulders holding onto something solid such as a spinning bike. Following the metronome beep raise your feet so that they are pointing to the sky (keeping your ankles together and your legs straight) and return them to the start position on the next beep. So one beep is up and one beep down. You will need to continue this exercise up to a maximum of 4 minutes. You will score a percentage based on the time you correctly maintain the exercise. As a guideline, continuing the Leg Raisers for 2 minutes will score you 50%, 3 minutes will score you 75% and so on up to 100%.

Watch Martin Lane and Martin Harley demonstrating: Leg Raises

The Plank

  • Start on elbows and knees, locking hands together. Straighten legs and raise your body so that you’re supported by the balls of your feet, with feet hip-distance apart. Face the floor, being careful not to arch your back or stick your bottom in the air. You will need to maintain this static position up to a maximum of 4 minutes. You will score a percentage based on the time you correctly maintain the exercise. As a guideline, continuing the Plank for 2 minutes will score you 50%, 3 minutes will score you 75% and so on up to 100%.

The Plank

Bleep test

You will be required to take part in a Multi Stage Fitness test (bleep test). This test will take part outside, between 2 markers set 20 meters apart.     You will score a percentage based on the level you reach up to the maximum of level 13. Each level below 13 you will score 10% less, so level 12 will score you at 90%, 11 at 80%, 10 at 70% and so on.

Watch the demonstration:  The Bleep Test

Simulator

Simulator Endurance

As part of the fitness assessment you will be required to ride a finish on a motorised simulator for up to a maximum of 4 minutes. You will be required ride a finish and follow instructions given on the screen in front of you. When you are unable to carry on riding a finish or it is felt by your assessor that your ability is being compromised by your lack of fitness or ability to balance you will stop being timed and the assessment will be over. You will score a percentage based on the time you correctly continue to ride a finish. As a guideline, riding a finish for 2 minutes will score you 50%, 3 minutes will score you 75% and so on up to 100%.

Note: The pass mark to be considered for a Professional jockeys licence is 70% and for an Amateur jockeys licence is 65%