Jockeys are not just people perched on fast horses. They are world-class athletes who do much, much more hard work than most of us ever even think of. A few hours before a big race, they are walking the tightrope constantly — mentally, physically, and literally. From losing weight sweating off, building a relationship with their horse, and practicing every possibility, they leave almost nothing to fate.
They also have their own ways to unwind. Some scroll race replays, some stretch in silence. Others sneak in a few rounds of Australian online blackjack between workouts. Turns out, even the most focused professionals need the occasional mental reset.
The people at Blackjackdoc observed something interesting: leading jockeys train for races in the same manner that top blackjack players train for major tournaments. Yeah, sure, instinct is there—but also a lot of studying, planning, and waiting. And behind every seamless ride is a whole lot of not-so-glamorous groundwork.
The Physical Grind Behind the Scenes
Jockeys may look light, but their training is anything but. Their daily routines would exhaust most gym-goers. Morning starts around 4:30 a.m., usually at the stables for a couple of gallops before most of us are even out of bed. After that? Cardio, weights, stretching, more riding, and sometimes the sauna—just to hit weight before a race.
The goal is to stay light but strong. Most stick between 115 and 125 pounds. That means zero margin for junk food and plenty of protein, steamed greens, and sweat sessions. Their strength training focuses on the essentials: core, legs, and grip. You try holding a 1,200-pound animal at full gallop without abs of steel and forearms like cables.
They also need to stay flexible—literally. Balance and control in the saddle rely on loose hips, open hamstrings, and good posture. That’s where yoga, resistance bands, and dynamic stretches come in.
A Jockey’s Sample Daily Routine
Every part of the day is structured around staying fit, focused, and on weight without burning out.
- 4:30 a.m. — Gallop workouts at the track
- 7:00 a.m. — Light breakfast (usually clean carbs + protein)
- 9:00 a.m. — Gym (spin bike, weight training, core)
- 11:00 a.m. — Recovery (stretching, physio, sauna)
- 1:00 p.m. — Meal and rest
- 3:00 p.m. — Horse care, study sessions
- 8:00 p.m. — Early to bed (races demand early starts)
The Mental Game Is Real
Getting into the right headspace can be the difference between first place and fourth. That’s why jockeys spend so much time visualising races—not just imagining winning, but playing out every possibility. What if the pace is slower than expected? What if your horse stumbles out of the gate? What if someone cuts in?
The idea is to ride the race in your head before you ride it in real life. A lot of top jockeys use guided meditation or quiet visualisation to walk through each furlong, corner, and sprint. Others jot notes in notebooks or talk things through with their trainer. It’s like prepping for a chess match where your pieces have minds of their own.
Common mental prep tools can be:
- Visualisation with sensory cues (track feel, crowd noise)
- Meditation to lower pre-race nerves
- Mind-mapping tactics based on weather or draw
- Reviewing old race footage to study patterns
- Blocking out distractions to stay present under pressure
Some jockeys even walk the track before race day just to feel the angles under their feet.
Strategy: More Than Just Speed
It’s tempting to think the fastest horse wins—but in high-stakes racing, smarts matter just as much as speed. Jockeys need to make snap decisions at 40 mph while managing their horse’s rhythm, saving energy for the finish, and reacting to whatever chaos breaks out around them.
They’ll often go over the race plan with the trainer several times, adjusting based on pace projections, weather, track bias, and which lane they’re drawn into. And of course, they’ve studied the competition—especially the horses likely to push early or close late.
Race Strategy Breakdown
A good jockey rides with a plan. A great one knows when to abandon it.
| Factor | What It Affects | How Jockeys Respond |
| Early Pace Projection | Gate launch + early positioning | Choose whether to send, stalk, or hold back |
| Track Bias | Lane selection + ground loss | Shift position early to the favored path |
| Weather | Turf softness + breathing | Adjust ride rhythm and whip timing |
Legends Who Set the Standard
No article on race prep is complete without a few names that set the bar—and rewrote it.
Lester Piggott wasn’t just Britain’s most decorated flat jockey. He was famously ruthless with his weight and trained like a boxer. Known for delaying his final surge, he’d watch race footage obsessively to find the perfect timing.
Frankie Dettori, still going strong, mixes gym discipline with pure charisma. His famous flying dismount isn’t just for show—it comes from explosive plyometric training. He’s also a master of visualisation and still walks courses before big races.
Bill Shoemaker, in the U.S., combined icy calm with razor-sharp instincts. He reviewed every horse’s quirks like a detective and often adjusted mid-race without missing a beat. His mental control was legendary—some say he could slow his breathing in the final stretch just to get a feel for the horse’s heartbeat.
Think You Could Be a Jockey?
If you’ve ever wondered whether you’ve got what it takes, start here. Being a jockey isn’t just about size—it’s about commitment, grit, and discipline. Still, certain basics do apply.
Key Traits of Successful Jockeys
Though everything’s relatable and through hard work you can achieve success, there are some traits that can tell you that you already have a good start:
- Size: Most fall between 4’10”–5’6” and 108–125 lb
- Fitness: Elite cardiovascular endurance and explosive leg strength
- Diet: High protein, low sugar, ultra-consistent
- Mental Focus: Fast thinking and emotional control
- Training: Start young; learn under a licensed trainer or at a jockey school
Most start riding before they’re 16, usually through stables or training programs. From there, it’s about proving yourself—ride after ride, season after season.
For those who thrive on adrenaline, routine, and partnership with one of the world’s most powerful animals, there’s nothing quite like it.