How to Train for Freestyle BMX

Extreme sports have caught the eyes and minds of our nation by storm. One of these sports happens to be Freestyle BMX. Though it may look too complicated for the non professional to try, honestly just about anyone can do it with some bravery, a little practice, and the right equipment.

Instructions

Difficulty: Moderate

Things You’ll Need:

• BMX Freestyle Bike
• Helmet
• Pads
• A Riding Buddy

How to Train for Freestyle BMX

1. Learn regular BMX style riding first. Working on your basic BMX skills will prepare you for the battle that freestyle can sometimes be. Though it takes skills to do straight up BMX style riding, freestyle throws in a lot more unpredictable circumstances that can throw you off if you don’t already know the basics.
2. Build up your muscle and bone density by cross-training. Your muscles and bones are your primary defense for your internal organs if you are to crash and burn. You can ride a stationary bike in the gym all day long but there are just some exercises that can build your muscle and bone density better than just cycling. Cross-train with running and some sort of upper body work out to add a thick coat of muscles as well as add bone density to prevent breakage. Yoga can also help with having loose and flexible muscles and is a great cross-training tool.
3. Learn to ride in a pack. One of the biggest obstacles to overcome in freestyle is riding in a pack. It’s hard to duplicate this without being in an actual race, but there are a couple drills that you can do with a riding buddy. Practice riding side by side with your riding buddy and bump elbows. This will help you practice balance in a group. Also try having your riding buddy ride directly in front of you on an open road. Have them periodically stop without warning you. This will get you used to being able to avoid a rider if they wreck in front of you.
4. Learn how to fall. This is probably one of your most important weapons in protecting yourself. It may sound pretty pointless to practice falling, but it never hurts to be prepared. Go out into a grassy soft area and practice falling from a stopped position. Keep your hands on the bars until you body completely hits the ground and as you fall let the rest of your body go limp. If you try to reach out and stop yourself with your hands or arms you can most likely break your wrists or your collar bone. After you have mastered the fall from a standing position, try riding into a fall. This time when your body has fully hit the ground, roll away from the bike. This allows you to expel some of the force through the roll.

Tips & Warnings

• Always wear a helmet and pad, especially when practicing your falls.