Young rider needing advice? Start with one clear goal

If you’re a young rider who needs advice, start with one thing you want help with, not a list of everything you think you’re doing wrong. That might be losing balance in rising trot, feeling nervous about canter, or not understanding an instructor’s cue.

Being young doesn’t automatically mean being a beginner. Choose your next step by your current skills and confidence—not by what other riders your age are doing.

Turn the problem into a useful question

Tell your instructor what happens, when it happens and what you feel. For example:

“When I rise in trot, I tip forward and feel myself pulling on the reins. What should I focus on first, and what can I practise off the horse?”

That gives your coach more to work with than “My position is terrible.” Ask them to demonstrate unfamiliar terms and give you one observable checkpoint, such as whether your hands move forward every time you stand.

Different problems need different help:

• You don’t understand an aid or position: ask your riding instructor to explain or demonstrate it differently.
• You feel frightened or pressured: tell your instructor before the exercise starts. If you’re under 18, involve a parent, guardian or trusted adult when you need support.
• You have pain, dizziness or a recent injury: stop the activity and seek appropriate medical advice rather than trying to train through it.
• The horse feels unsuitable or something seems wrong: ask your instructor to assess the situation. Don’t take responsibility for fixing the horse yourself.

Look for a qualified coach who works with your age group and level. In the UK, the British Horse Society’s coach register is one place to find accredited professionals. Elsewhere, check your national equestrian organisation’s directory.

Practise control off the horse

Off-horse exercise gives you a place to practise movement without also managing a horse. It doesn’t establish the cause of a riding fault or replace mounted instruction.

For children and teenagers, training should be age-appropriate, supervised and focused on technique—not a smaller copy of an adult gym programme. Children’s Minnesota’s youth strength-training guidance recommends starting with body-weight movements and using qualified instructors experienced with young people.

Here is a short starter practice to learn under the supervision of someone qualified to teach exercise to your age group. If you have a medical condition or are recovering from injury, check with your healthcare professional before starting. Warm up with 5–10 minutes of easy walking and comfortable movement. Use a clear, non-slip space and a stable chair that cannot slide. Begin with one round; this is movement practice, not a complete fitness programme.

1. Sit to stand: control the rise and return

Setup: Sit near the front of the chair, feet about hip-width apart and flat on the floor.

Action: Lean forward slightly from your hips, stand up, then sit down slowly. Start with six comfortable repetitions. Use your hands for support if needed.

Checkpoint: Keep both feet planted and avoid dropping onto the seat. Notice whether you consistently push more through one foot.

Riding connection: This rehearses controlled rising and lowering. It is not the same movement as rising trot; your instructor still needs to teach its timing and balance.

2. Supported single-leg stand: notice side differences

Setup: Stand beside the chair with fingertips on its back.

Action: Lift one foot just clear of the floor. Hold for up to 10 seconds, then change sides. Try twice on each side, keeping support available.

Checkpoint: Look ahead and breathe normally. If you lean heavily or hop, use more hand support or shorten the hold.

Riding connection: The task is noticing how you manage balance on each side—not proving that one leg is causing a riding problem. For more options, see our off-horse balance exercises.

3. Hands-and-knees leg slide: move a limb without twisting

Setup: On a comfortable mat, place hands under shoulders and knees under hips.

Action: Slowly slide one foot backwards along the floor, only as far as you can without changing your trunk position. Return and alternate, four times per side.

Checkpoint: Keep breathing; don’t arch your lower back or turn your hips to reach farther.

Riding connection: This practises moving a leg while keeping your trunk relatively quiet—a useful control task to discuss when working on clearer leg aids.

Stop any drill that causes pain. The American Academy of Pediatrics emphasises proper technique, supervision and stopping exercise when pain occurs.

Check progress in your next lesson

Try the short practice twice during the week, with supervision and a rest day between sessions. Record one observation: “I needed more chair support on the left,” or “I could sit down without dropping.” Don’t treat a side difference as a diagnosis.

Then ask your instructor to reassess your original riding goal. An easier floor exercise is not proof of better riding. Keep, simplify or change the practice according to what your coach observes—and ask for a smaller mounted step if you still feel unsure.