Words: Jonathan Wells
Today, Formula One drivers are highly conditioned athletes. They must be strong in order to cope with the external forces exerted on their bodies whilst driving at speeds of up to 200MPH.
In the past drivers have been strong, but light, to adhere to weight limits. This year, the new regulations have promised that the cars can drive at faster speeds around corners, meaning that the drivers need to be stronger to cope with forces that can be upwards of 5g.
Drivers must have strong necks, core and legs, specifically to cope with stabilisation and endurance in the car. Here are some example exercises that Daniel Ricciardo includes in his off-season exercise regime to ensure that he is race fit. Take a look below:
Muscles worked: Scalenes, Sterno leido mastoids, Upper trapezius
- Begin by lying face up on a mat
- Lift your legs off the floor with the knees bent at a 45-degree angle to engage back and core for full support
- Stretch arms out to the side in order to isolate the neck
- 60-70 rotations of the neck from side to side
- One-minute rest between 7/8 sets
Muscles worked: scalenes, sterno cleido mastoids
- Lie face up on a mat
- Knees bent with feet on the floor and arms out to the side
- Bring head up off the mat and the chin into chest and lower
- 20-35 reps repeating movement
- One-minute rest between 7/8 sets
Muscles worked: anterior chain from chest to quads, abs
- Get into plank position with feet on the blocks and arms outstretched with hands holding opposite sides of the Bosu trainer
- Weights can be added onto the back for more resistance
- Variation and progressions include getting a friend to move the Bosu around so that you work harder correcting yourself
- Hold for 1-2 minutes
Muscles worked: gastrocnemius & soleus
- Stand on a raised step holding kettle bell
- Variation and progressions include single leg calf raises or increase in weight
- One-minute rest between 30 reps x5.
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