Spark BMX Coaching

If you want to check out the longer video I created to help you practice this skill, I will leave a comment below with the link. 👊🏼

No one discusses the topic of vision.

It might be the most important skill to get good at.

The people that are good at it take it for granted.

The people that are bad at it are unaware.

Honestly, I think this has been one thing that I was awful at and I didn’t work on it at all until I started riding mountain bikes.

On a trail it’s essential that up look farther ahead. Your eyes are constantly picking up the information, and trusting your peripheral vision to track the terrain as you look for the next thing.

On a BMX track, it’s very predictable and it’s really easy to look down at your front tire.

In this video you will see a perfect example of riding a technical track while keeping your eyes steady vs unsteady.

You have probably been doing the same things to improve your starts and acceleration.

But have you hit a plateau?

I know I sure did. I got stuck doing the same old things.

Strength work. Sprints. Gate practice.

For years I stayed almost exactly the same.

Until I got older, and actually something changed.

I got worse.

Not only had I not progressed in years, I had regressed.

The same things that used to help now literally hurt.

It’s painful to say but I’m not as strong as I once was. I used to be able to mask inefficiency of my technique with brute force.

But at some point you hit a plateau.

I wish I understood what good technique actually was. I wish I had an idea of what positions my body needed to be in. I wish I knew what exercises to use to help me. I wish I figured out drills I could use during sprinting that actually helped me in the gate.

If this resonates with you, please send me a DM. I would love to discuss if working together could help you.

✌🏼Coach Jake

If your first few pedals are all over the place.

You have a slow 2nd pedal.

And you weave side to side wasting energy.

Bracing your core probably isn’t the solution.

Freeing up some movement in your body and improving your range of motion is going to allow for better mechanics and improved efficiency.

In this post, I show you a basic progression from my new program, Off-season BMX Mobility.

It’s a similar but more comprehensive exercise progression.

A simple, done for you, quick and daily mobility workout.

You can find a link for this below in the comments.

The program is on pre-sale until this Friday, November 21, 2025

In this video, you will see a sample of some of the core exercises. I used to help teach your body to move again and controlled center of gravity.

Many of the riders I work with experience a feeling of an easier second and third pedal as their efficiency of the first movement improves.

I encourage you to try out this progression.

Run through these exercises at least once a day. Don’t overthink the exact sets and wraps, but here’s a general recommendation.

Try 2 to 3 sets of each exercise. Usually anywhere from 5 to 15 reps of each will be great.

The main thing is you are frequently learning to shift your center of gravity back and learn how to push evenly through your feet.

This should help relax some of the muscles that are chronically tight and kick on some of the muscles that maybe to relaxed.

✌🏼Coach, Jake

BMX Mobility Part 1: Hey all! It’s almost that time of the year where we (should) reflect back on the season and think about areas we could improve.

If you have watched a few of my videos you will know that I’m big on technique and mechanics. I truly believe that is the area that is holding so many riders back.

Spotting an issue with movement is one thing. Determining what the specific issue is and then fixing can be really tricky.

This series on mobility (for lack of a better word) should give some people a new perspective on movement, some tests to determine if you need to work on it, and some new solutions to help them improve.

✌🏼Coach, Jake