Welcome back, riders!
I’m Danielle Pooles from Dressage Plus, and this week’s Unstoppable Equestrian video, espisode 85, kicks off my new four-part Dressage Warm Up Tips series. Over the next few weeks, I’ll share practical mindset and focus tools to help you stay calm, confident, and connected in the warm up arena — no matter what’s happening around you!
In this first video of Dressage warm up tips, we’re looking at the three types of riders you’ll often see in the warm up arena. These aren’t labels to judge — they’re awareness tools to help you understand your own tendencies and make small mindset shifts that lead to big improvements on competition day.
Your Dressage Warm Up Tips – The 3 Types of Warm Up Riders
Whether you compete regularly or are preparing for your first event, you’ve probably met at least one of these riders… and you might even recognise yourself in one of them!
1. Nervous Nelly
“Nervous Nelly” is the rider who finds the warm up arena overwhelming — especially when it’s crowded or busy. Her horse might get tense or reactive around others, which fuels her own nerves. She spends much of the warm up worrying about what could go wrong: “What if my horse spooks?” “What if I get in someone’s way?” “What if I forget my test?”
This mindset quickly spirals into tension that her horse picks up on. The best way forward for Nervous Nelly is to practise calm breathing, focus on a pre-planned routine, and remind herself that she’s capable and prepared. The goal is to find her own “bubble of calm” inside the chaos of the warm up.
2. Self-Doubt Sally
Self-Doubt Sally may not feel nervous about her horse, but she struggles with comparison. As soon as she enters the warm up, she starts scanning other riders — noticing their horses’ flashy movement, polished presentation, and higher-level work. Her inner dialogue becomes self-critical: “I don’t belong here,” or “That rider looks way better than me.”
Instead of using her warm up time effectively, she spends it shrinking back, avoiding others, or overthinking every movement. The best step for Sally is to own her space. She belongs there just as much as anyone else. Her focus should shift from “how do I look?” to “what does my horse need right now?”
3. Quick-to-Snap Kelly
Quick-to-Snap Kelly handles nerves differently — her stress comes out as frustration. She might get short with her partner, groom, or coach, or feel irritated at her horse for not performing perfectly in the warm-up. Underneath it all, Kelly cares deeply about doing well, but pressure brings out her defensive side.
For Kelly, awareness is key. Recognising that tension is a sign of stress — not failure — allows her to take a breath, soften, and redirect that energy. The goal isn’t to eliminate frustration, but to learn how to catch it early and return to calm before entering the arena.
Why Awareness Matters
Every rider reacts differently under pressure. What’s important is learning to recognise your default pattern and working towards balance. By identifying whether you’re more of a Nelly, Sally, or Kelly, you can prepare strategies that keep you focused and relaxed in your warm up.
In my mindset coaching with riders, this is one of the first steps we work on — building awareness of how you show up in the saddle when stress levels rise. Once you know your tendencies, you can shift from reaction to intention, and that’s where real confidence begins.
Next Steps
This is just Video 1 of my 4-part Dressage Warm Up Tips series. Over the coming weeks, I’ll be sharing more practical tools to help you manage your nerves, ride in the moment, and bring your best self into the arena. Stay tuned for next week’s video!
Related Resources
👉 Download my free Dressage Rider’s Competition Preparation Toolkit for practical mindset tools and pre-competition exercises.
👉 Read: Transform Your Riding – Dressage Rider Mindset for Growth and Lasting Confidence.
👉 You can learn the warm up arena rules at the Dressage NSW – Etiquette for Warm-Up Arena blog page.
