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BMX 101
The focus for riders under 8 years is on basic riding skills
Braking
Under 8 riders need to develop good braking technique, for many this means building up the strength in their hands to use the brake effectively. A good way to do this is to practice skidding. Find a nice bit of loose dirt, build up some speed and hit the brakes as hard as you can. For variety you can do straight line skids, snaking skids and donuts.You can also practice riding really slow, using the brake to control your speed.
Balancing
Riders not only have to balance on the gate but require good balance when with other BMX skills. To help develop balance skills on a bike beginners should practice riding really slow and even try to stop and balance on the spot, only moving forward to stop from falling over. You can also practice balancing with the front wheel of the bike into a wall.
Pedaling
Beginners should practice pedaling on a slight down hill surface. Focus on turning circles with your legs and try to eliminate the jerking (stomping). Another way to practice pedaling technique is to lay on your back, raise your legs into the air and support yourself with your arms and hands. Now practice turning circles with your legs and feet slowly getting faster.
Cornering
Place some soft drink cans (or similar) in a straight line about four steps apart. Now with a 15 step run up practice zig zagging through the cans. When you get good at it move the cans so they are only three steps apart and try and go faster through the course. You can design any type of course to help you practice cornering.
Always remember - The main focus when helping beginners is on FUN and SKILLS, not on winning.
For Intermediates
You've heard it said by many of the Pro riders that 80% of a race is won or lost on the gate. So it then stands to reason that 80% of your training should be dedicated to gate starting. When ever you get the chance to do gate practice you need to get up there and do it. You should be in the first gate that drops and then try to get into every gate after that. This particularly applies when
the track holds gate practice. You can practice the rest of the track when the gate is not set up, but if that gate is going you need to be on it.
Setup
Check that your back crank is in line with and not more than two clicks below the lower arm of the rear triangle of the frame. A good rule of thumb is that the cranks should be level with the horizon. It's important that you be relaxed on the gate. If you're fighting with the bike to keep it upright you will benefit from some of the coaching tips in the beginner section. Once you're balancing, release the strangle hold you have on the handle bars, stretch your fingers out holding the hand grips with only the palms of your hands and then take up a soft grip on the hand grips.
Riders ready . . .
This is a good time to stand up on the pedals if you're not already. Roll your wrists so as the backs of your hands are facing down the start hill. By doing this you are ensuring that your hands and arms form a straight line, this allows you to transfer the power from your arms and chest to your hands without any restrictions. Get your weight back. Your hips need to be just over the back of your seat. This is often known as pre-loading for the snap. Don't go back too far, arms should be straight and knees slightly bent.
Watch the lights . .
Timing is everything when the gate drops. It can mean the difference between first and fifth. Only by constantly practicing and experimenting can you work out the best time for you to go. For most it's immediately after the second beep and definitely before the third beep. Each gate drops differently so you'll need to do some practice on each gate to work it out. When you SNAP you need to drive your hips as hard and fast as you can to the handle bars, this rapid shift in body weight will help propel you down the start hill. The first three cranks are the ones that can set the tempo for the rest of the race. You need to ensure that they are strong and fast. This is not the time to hold back for later in the race. It's all or nothing.You can study your own gate starting technique and work out what changes you can make to help you improve by getting someone to video you.
The jumps
Before you begin jumping, you should master "bunny hopping". While you're riding along compress your legs and arms and get your chest close to the bike. Now uncompress quickly, lifting your bike off the ground. Practice bunny hopping over soft drink cans, when your good at it you can bunny hop gutters and save the rims on your bike.
Jumping is the skill riders aspire to do really well, so practice is a must. You need good speed to jump, especially if it's your first time, so you need to approach the jump with confidence. Make sure that the bike is straight and that you are balanced.
As you approach the front lip you'll need to compress like your going to do a bunny hop. When the front wheel gets to the top of the front lip do a bunny hop. Once you're in the air keep the bike straight and look for where you want to land, about half way down the back lip. Try to land on the back wheel first for your first few jumps. If you land on the front wheel you may not be able to control the bike and you'll end up eating dirt. If at any stage through the jump you think you may not make the distance just extend your legs and pull the handle bars in a little. As the back wheel heads down the back side of the second lip it's again time to put in the cranks.
If your front wheel hit the back of the second lip you may need to hit the jump a little faster or get your weight back a little further. If you went sideways when the front wheel was in the air you need to practice getting your weight centered over the back of the bike with even pressure on the handle bars. If your front wheel didn't stop going up and you had to bail, you got your weight back to far.
Strength training
There are several ways that a rider can help develop their physical strength and endurance necessary to compete in BMX. The top riders do generally follow a regular plan of exercise that tends to include cross-training of some sort. In addition, you've got to ride your bike as much as possible. No amount of weight lifting can take the place of becoming familiar with your bike. Strong riders who lack endurance won't improve if they sprint to the first turn and quit in every practice lap. The best riders never worry too much about who is in front down the first straight.
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