Coaching Essential BMX Techniques
May 2009

In this month's CPD article we will look at some essential BMX techniques and how technique may be developed through activities or games.

Many of the core techniques in BMX can be carried out away from the BMX track, in environments such as car parks and games courts. A number of these techniques are regularly coached by the British Cycling Talent Team coaches in such environments. These techniques include manuals, bunny-hops, seated wheelies and balance drills. Improving balance for gate starts and sprints can also be practiced away from the BMC track - a kerb-stone or wall makes an excellent start-gate! Even experienced riders can benefit from a ‘back-to-basics' coaching session as the increased confidence, balance and co-ordination they gain will translate to performance on the track.

There are some techniques that are essential to the safety of riders in a coaching session and it is important that riders have a good understanding of these before joining the BMX track:

BMX Braking

It is common for BMX bikes to have just one, rear brake. Also, the rear brake lever may be positioned on the right hand side of the bike rather than the left as is more commonly found on bikes in the UK. Given these differences, it is imperative that riders are familiar with the location and operation of their brake before taking part in any BMX coaching session. To brake safely and in a controlled manner, riders should:

• Keep their arms strong and slightly bent, keeping control of the handlebars
• Keep their head up, looking in the direction of travel
• Apply the brake using one or two fingers
• Brake in a straight line
• Feather the brake, slowing the bike without coming to an abrupt stop
• Riders should apply the brake gradually and transfer their body weight towards the back of the bike
• Common faults include leaning forward when braking, which reduces rear wheel traction and applying too much brake, causing the bike to skid
• Starting from the side of the track

Beginner riders may find the start hill intimidating or may lack the skills necessary to start and control their speed from the hill. For more experienced riders, starting from the side of the track may be necessary following a fall or incident during a race. To start safely from the side of the track, riders should:

• Gain enough speed to roll on to the track
• Look left or right depending on which side of the track they are on
• Avoid entering on the downside transition of a jump
• Always follow the direction of the track start- to- finish. Never ride backwards

For tracks with off-camber edges it is easier to roll on to the track diagonally or with the front wheel at a slight angle to the edge of the track. Common faults include riders failing to check for others before proceeding and not starting with their strongest leg thus taking longer to get started and up to speed.

Awareness of other riders

BMX racing involves riding with others and for reasons of safety and tactical advantage; it is important that riders have an awareness of those around them and feel comfortable riding with others. A rider should:

• Maintain a moderate speed around the track
• Keep your rear brake covered at all times
• Keep both hands on the handlebars at all times
• Look over their shoulder for the attacking rider
• Remain aware of the track in front and look ahead frequently to judge the track and their speed
• Not pass another rider unless the way is clear to do so

Riders should practice using their peripheral vision and all their senses together to remain aware of other riders; the sound of breathing, drive-train and tyres can provide good indications as to the position of other riders. Use a berm to take a longer glance back. Common faults include riders looking over the wrong shoulder or allowing the bike to drift in the direction in which they are looking.

There are many different activities that can be introduced to a BMX track session to develop technique and increase a rider's skill level. These are for riders who have mastered the basics:

Pump race

Riders must make their way around the track or through a section of track without pedalling, using only their pumping technique to propel them. When riding the whole track, riders may or may not be allowed to pedal down the start hill, depending on their level of experience. There are a number of variations that can be introduced to the pump race such as:

• Pump relay: Riders split in to pairs and one rider takes over from another. This is a good variation for less fit or experienced riders.
• Pump train and overtake: In which one rider leads the rest around the track. A further variation in which riders must overtake the leader to take their turn on the front may also be introduced.

Follow my leader

Riders form a train and the leading rider may ride anywhere on the track and should be encouraged to cut across the track from side-to-side, manual, pump and jump randomly; the objective is to develop the manoeuvring and pace judgement skills of the following riders while reducing the time they have to anticipate changes in direction and speed. On a command, the leading rider moves to the back and the second rider takes the lead.

Advanced skills exercises

Split Start Races.

A maximum of 8 riders race for one lap from the start gate moto style. On the following lap, only the first rider will use the gate and the next seven riders will start on the command of the coach, seeded on the result of the previous race (e.g. the rider who came last is first out of the gate and the rider who was first is the last to be started). Riders should be set off in order for them to cross the line at a similar time. This exercise gives all riders an opportunity to develop their group riding skills and familiarise themselves with defending and attacking lines and overtaking.

Rider Calls a Straight

Riders work on a section of the track, first explaining to the group what sequence of techniques they are going to use (e.g. manual the first jump, jump the double etc.). Once they have completed the section, the other riders ride the section in the same manner, individually or as a group. The next rider then calls the section attempting to provide an entirely different method of riding the section. No two riders' combinations should be the same. This is a good exercise for provoking riders to consider what is possible when faced with a section or track and the emphasis should be on variety, not speed.

Summary

Ensuring your riders have mastered the core BMX techniques will provide them with the foundation required to develop more advanced skills and apply these to race-specific situations. Even experienced riders may benefit from occasionally returning to the core techniques and as these do not require a BMX track, suitable facilities are available to most riders. The new Level 2 BMX Coaching Award includes a number of resources including the Go-Ride BMX Gears 5 and 6 Coaching Workbooks which provide over fifty techniques with coaching points, example sessions and suggested methods for modifying their difficulty and including less experienced or non-riders within your own coaching sessions.

For more information on the BMX level 2 course please follow the link below on contact coaching and education on 0161 274 2060

Level 2 BMX Coaching Award