How To Improve Your Balance On Your Mountain Bike

How To Improve Your Balance On Your Mountain Bike


– Balance and coordination
are two key aspects you have to have when
you’re out mountain biking. It’s gonna make it that bit easier for you to tackle the trails, plan what’s coming up ahead and react. In this video we’re gonna go
to the gym with Paul Ryman and he’s gonna take us
through some exercises that are gonna help you to become a better balanced and coordinated rider, ultimately just making you a
better mountain bike handler. (vibrant music) Okay, so as you can see from that clip, being on the bike, there
is so much coordination, loads of stuff is going on. We’ve got Paul Ryman
and he’s gonna take us through some drills that are really gonna work on those coordination,
balance, stabilisation. And this is exercise number one. – As if standing on a wobble
board isn’t hard enough, imagine someone asking you to hold a squat and then throwing one
kilogramme balls at you. Now, you can use anything,
little tennis balls, or bean bags, et cetera. Now this will really test your
coordination and reaction. Scott, how you getting on there? – Good, mate. This is really working it. I’ve got a bit of sore legs going on and now you’re challenging
me with the balls, they’re coming faster and faster. But I tell you what, I can see this is gonna
help me on the trails. – [Paul] He’s done well. Exercise number two,
Scottie is going laterally left to right on the wobble board. He’s holding onto the handlebars and looking at the trail ahead. As you can see, he’s using his upper body to hold the handlebars,
but also mainly using his legs for his explosive strength. As you can see, he’s
sinking his hips down, working his quads and glutes. How you doing, Scott? – Yeah. – Good, he’s out of breath,
which is a great sign. It’s a really big cardiovascular exercise, it’s gonna improve his lung capacity, but also work on those key muscle areas to make you faster, stronger, and more stable on the trail. – [Scott] Woo! – To improve your balance,
coordination, and proprioception, wobble boards, Bosu
boards, balance boards, are a great tool and
should be your friend. Scott is performing a really complex, but very challenging exercise, which he does in his training regularly. You see, he’s coming
into a single leg squat and then he’s rotating and then standing, coming back to that stationary position. Have a little breather and then he’s gonna
change onto the other leg. So he’s gonna hinge hip back towards me, tilting chest towards the floor, rotating from the core and the hips, pointing hands towards the floor. Pause and then changing
back to the opposite side. And then he’s gonna
come up slowly, hinging, activating through his glutes,
hamstrings, and his back. Good work, Scott. To keep those reactions razor sharp, we have to train that core stability. And Scott is really putting it
to the next level right now. So Scott is in press up position. He’s had his feet on the ball and he’s taking one foot off at a time. You can see his arms are shaking where he’s holding his body weight up. His whole core is really fired up, where he’s wanting to drop
from one side to the other. Okay Scott, you okay there? – Yep. – Hang in there, keep going. Keep those hips up nice and tall. Don’t let the back drop down or dip, you’re gonna put a lot
of pressure on there. It’s a really advanced exercise and Scott is a serious
pro when it comes to this. The final exercise, Scott
is kneeling on a Swiss ball and holding onto the
handlebars out in front of him. Again, another really challenging exercise for his balance and coordination. All the exercises we’ve
done today have been 40 seconds on and 20 seconds
of recovery in between. Now you could actually use this exercise as kind of your active recovery. So in between each one, jump on, and then really take your
training to the next level. Doing good there, mate. – Yeah, not too bad. And this is a good time,
I think, to end the video. So I’m gonna suggest
that you click right here on this globe to subscribe to GMBN ’cause you’ll never miss a video again. – And to take all these skills back out in the trails and do some
track stands, click down here. – And if you want to know
whether practise makes perfect, then click right down here. And of course, don’t
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