The following video offers a brief, detailed description of a variety of Motocross specific exercises,. These movements can be transferable to other cycling sports such as BMX or Mountain bike riding.
Exercise 1.) The power clean is a great exercise for development of power and momentum. If an athlete is able to forcefully move both body weight and an external object in an explosive manner when required, their overall control of a bike will improve. The practice of a power clean exercise will also reinforce quick, corrective techniques in body placement during riding. Other benefits include: improving performance of gate starts, cornering, landing and maneuvering about obstacles, aiding in overall performance.
Exercise 3.) Box jumps (blast jumps) improve an athletes ability to be able to absorb load during riding, an essential skill during landing (big jumps or whoops) to maintain momentum and control over the bike whilst riding, minimising deceleration and injury risk.
Exercise 4.) An object jump (motorcycle) with a soft landing as also enhances the athletes ability to absorb load and develop and maintain power, similar to the above exercises. Essential in riding performance.
Exercise 5.) Drop push ups also aid in eccentric strength of the upper body, absorbing load to again maintain control of the cycle and decrease the likelihood of injury (jarring occurring as a result of whoops or unexpected holes or bumps on the road) and maintain riding momentum.
I would like to extend an invitation to everyone reading, if you have any other exercises you feel would benefit a motocross, BMX or mountain bike rider, let us know in the comments. If you have any questions let use know.
As always, thanks for reading,
Mitch
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