Photo: Greeley Eastep
Here are 10 of some of the best workouts for Goat Tyers who want to shave off seconds in there times. These are all workouts that college coaches around the US use for themselves and their girls.
40 Meter Sprints
40 meter sprints are about as simple as a goat tying workout can get. Map out 40 meters by your house or go to a local track and do sprints. This is a workout that will help you get speed on the ground when running to your goat.
Basketball Court Workout (Abs and Leg Stretches)
For this workout, start by stretching and doing a light jog to get your body ready to work. Then proceed to 60 sec v-ups, 3 full court jogs with a 10-pound plate over your head, 60 sec side plank on each side, 60 sec full plank with alternate leg raise, 60 sec Russian Twists with a medicine ball, 60 sec (x3) wall sits and pass a medicine ball with a workout buddy. 25 reps (x3) deep jump squats bounce a medicine ball off the wall after full extension, then end with a 5-minute jog cool down.
Pistol Squats are good for the balance of a goat tyer. When doing a pistol squat, you won’t start in squat position. You will put one leg up and one leg on the ground and put your hands out straight in front of you. You will then squat all the way down until you get your butt to almost touch the ground. The point of this workout is to get low and keep good balance.
Basketball Workout (Agility)
The agility workout to set up is like a usual sports practice warm up. You will be going back and forth on the basketball court.This first part of the workout should take you around 10 minutes. You will start with back and forth sideskips, easy high knees, butt kicks, carioca, high skips, fast high knees, quick butt kicks and quick snap over carioca. Then you will advance to speed workouts, which should also take you around 10 minutes. Do 5 full court sprints, 5.5 full court suicides and then a 5 minute cool down. Then go into some stretches. Start with a quad stretch, hamstring stretch, calf stretch, butterfly stretch, 10 of pulling each knee to chest, 30 sec each hip flexor stretch, 10 front lunge (5 on each side, 10 side lunge (5 on each side), leg swings (10 each side with side to sides and back and forths.
Fire Hydrant Workout
The Fire Hydrant Workout is more of an exercise and is set up for flexibility and stability. As a goat tyer you know that anything can happen, so your body needs to be prepared for that. The Fire Hydrant exercise also prepares your hips to be able to move that way for you to dismount and for when you are straddling your goat. You can do this stretch/exercise on a yoga mat or just on the floor. To do this you will get on your hands and knees and basically set yourself up like “a dog at a fire hydrant”. You can also rotate your leg around to get more of a stretch, but it is up to you.
The Station Workout is something preferably done at a gym where you have access to the tools you will want to use. It is a full workout, you could either use it as something to keep in shape or to be a better goat tyer! Start with a 1-minute jog warm up and then start your stations. The first station should be a weighted jump rope workout. This will help with your agility and help you get strength in your shoulders. The second station should be box squats. Squats are just about the greatest workout for a goat tyer considering you squat over your goat. The third station should be speed/agility ladders. Agility is very important for goat tyers, so you will want to include agility ladders in every workout. The fourth station is a tire flip or drag. This workout is with big tires and it will build strength in your shoulders and quads. The last station is 1 legged assisted squats. This is a squat with one leg over your other knee. This is a balance workout and is important for goat tyers because they are on one leg at the beginning of their dismount. Each workout should be 45 seconds long, and then you should give yourself 15 seconds to rest. This should end up being around a 15-minute workout. After your stations, you should end with a 60-foot sprint and do 5 of them.
Basketball Court Workout (Strength)
This workout should be a 60-minute workout. You should start with a warm up jog of 5 laps around the court. You then should do strength workouts for 30 minutes 3x. 60 sec full crunch, 60 sec bicycle crunch, 60 sec side plank each side, 60 sec full plank with alternate leg raise, 60 sec russian twists, 6o sec wall sit, 30 sec squat shuffle, 30 sec sumo squat with fast feet, 40 squat, 40 jump squats, 40 lumberjack squats. After that you could find some equipment to do another 60 minute workout with medicine balls, 10 pound plates, agility ladders and a yoga mat.
Agility Ladder Workout
Agility ladder workouts are probably one of the simplest workouts that you can do. Get an agility ladder from your local Walmart or a sporting goods store, and just use simple football or soccer agility ladder workouts. Start with a warm up of running 5 laps around a basketball court or just running for 5 minutes, then move to your actual agility ladder drills. Do each drill 2 times in a row and move all the way down the ladder. Take a quick break to catch a breath, and do then do it all over again. Start with a single foot in each square, two feet in each square, lateral stepping, jumping jack feet, in in out out, lateral carioca, cross overs, icky shuffle, single foot hoops and side shuffle.
Cone workouts are done by doing short sprints with cones. The cone workout is used to get faster feet on the ground. Competitive goat tyers are often coming into the arena on their horse at over 20 mph, so they need to be able to keep their feet moving quickly. To do this workout, you will need to set up 5 cones in a line 10 yards apart. You will go back and forth to each cone and touch the cone with your left hand and only turn to the left. This will help you imagine shifting to the goat and setting yourself for success.
Practice, Practice, Practice!!
The best goat tying workout there is for an average goat tyer is just the practice! Whether that is practicing a goat tying dismount, practicing an approach to the goat, flanking the goat or tying the goat, a goat tyer should always be keeping up with practice to be the best goat tyer they can be. A goat tyer should be smart and have some help, someone very experienced to help them figure out what they need to work on the most.
Story Written by: Zoey Pozen
Workouts from: Kaylee Moyer and Ashleigh Young