A very important but often overlooked activity. Be sure to stretch all of the main muscles used during riding.

Time spent in the gym before riding will pay huge dividends in your enjoyment of motocross and in injury prevention. Follow a well-rounded conditioning program that concentrates on each of these critical areas:

1. Core trunk - utilize a number of different abdominal crunches working on the upper, lower, obliques and back extensors.

2. Legs - include leg press/partial squats, hamstring curls.

3. Cardiovascular - running/jogging/swimming/eliptical gliders

4. Cross training - include a variety of activities such as basketball, jumping rope, and mountain biking.

These are sport specific training exercises. They are best started after you have begun a strength training program or in conjunction program. Some examples of exercises for motocross are as follows:

1. Box jumps - start with a small box (preferably 6" tall) that will handle your weight while jumping on it. Start the exercise by jumping, with feet together, on to the top of the box. Next, jump with feet together to the other side of the box. Continue the cycle. Tailor the exercise to the type of racing you plan to do (2-3 minute set for longer motos vs. 1 minute set for sprints).

2. Tuck jumps - start in a squat stance, arms in front, balance forward and on the balls of your feet. Jumping in place raising your knees up and down. For advanced exercise, perform the jumps over a cone or other object.

3. Bleacher sets - run up and down bleachers, 1-2 steps at a time.

 Hotter temperatures and physical exercise can each increase dehydration. The increased metabolic rate or energy usage while riding may result in a 2-4 times greater need for more calories. Follow these hints to ward off dehydration and ensure proper nutrition while riding:

1. Increase fluids by 1-2 liters/day.

2. Eat foods with carbohydrates

3. Snack throughout the day