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Whether you’ve been away from jumping for a while or are returning after a break, getting back into the ring can feel both exciting and intimidating. You might worry you’ve lost your timing, question your fitness, or find yourself comparing today’s rides to the way you used to perform.
Mental skills coach Tonya Johnston says those feelings are normal, but you don’t have to let them control your return. With the right mindset, you can rebuild your rhythm, restore your confidence, and find joy in the process.
Don’t Compare Yourself to Your Past Self
One of the first traps returning riders fall into is comparison, especially to their own riding at a different time. “When you’ve been away, it’s tempting to measure yourself against the best rides you’ve ever had,” Johnston explained. “That can create unnecessary pressure.”
Instead of expecting yourself to pick up exactly where you left off, treat your return as a fresh chapter. Focus on the rider you are today and the specific skills you can strengthen now.
Bring the Groove With You
When you’re trying to regain rhythm and flow, Johnston says you can’t wait for the perfect ride to deliver it. You have to bring that energy into the ring yourself.
“That sense of groove comes from you,” she said. “If you can bring a positive, open mindset, you’ll find it faster.”
Simple ways to spark that feeling include reviewing videos of rides that make you feel confident or remembering moments when you felt fully in sync with your horse.
Focus on Your “Why”
A riding hiatus can shift your perspective on the sport. Use that to your advantage by reconnecting with your “why”—the reasons you ride and compete in the first place.
“Bring your sense of fun, your enjoyment of the process, into every ride,” Johnston said. “That’s what helps you find your rhythm again.”
When you’re enjoying yourself, you’re more likely to ride with relaxation and creativity—two qualities that naturally improve feel and timing.
Use Visualization and Video
Visualization is one of Johnston’s go-to tools for rebuilding muscle memory. Before a ride, close your eyes and picture yourself riding smoothly, feeling the right pace, and seeing the distance to each fence.
Watching videos of past rides, especially ones where you felt in sync, can also help trigger those physical memories. “Your body remembers more than you think,” Johnston explained. “Sometimes you just need to remind it.”
Partner With Your Trainer
Your trainer can be an invaluable ally during your comeback, especially if you communicate openly about your goals and mindset. “Tell your trainer where your head is at,” Johnston suggested. “If they know you’re focusing on rhythm or confidence, they can structure your rides to support that.”
Your trainer may also help you set realistic milestones so you can measure progress without feeling rushed.
Stay Present With Breathing and Mantras
If you start overthinking or feeling anxious, Johnston recommends using your breath as an anchor. Take a slow, deliberate inhale and exhale to reset your focus.
Some riders also benefit from a short mantra, like “ride the moment” or “breathe and flow,” to bring their attention back into the present during the round.
The Takeaway
Coming back to riding after time away is less about chasing your old form and more about building a new groove that works for you now. Avoid the comparison trap, bring a positive mindset to each ride, use tools like visualization and video, and partner with your trainer to create the conditions for success.
“Your rhythm is still in there,” Johnston said. “If you can bring joy and presence into the ring, it will come back.”
Want more and mental skills insight from Tonya Johnston? Listen to episode 444 of The Plaidcast and subscribe on your favorite podcast platform for conversations with the most influential voices in the equestrian world.
