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The SONA Method

Nervous System, Mindset & Strength Training for Riders

The SONA Method is a rider-specific conditioning approach that develops the physical strength, mobility, stability, mindset and nervous system regulation required for effective, subtle and efficient riding.

Most riders do not lack skill or knowledge —
they simply cannot access their body while they ride.

Tension rises.
Breathing lifts.
The pelvis stiffens.
The hands get busy.

Overthinking and overriding take over.
The horse feels every part of it.

The SONA Method trains the rider’s body to support movement, not brace against it.

You will develop:

  • Hip and core strength that stabilises without gripping

  • Shoulder and upper back organisation for clearer direction that leads down the kinetic chain to consistent hands for connection

  • Lower leg stability that originates from foot and ankle mechanics, not tension

  • Rib–pelvis alignment so your posture is balanced, adaptable and clear

  • Nervous system control to remain calm, focused and responsive under pressure

  • Mindset

The result is a rider who is balanced, consistent and effective, whether schooling at home, hacking or riding at a high level.

What Makes SONA Different

This is not general “rider fitness” and it is not traditional gym strength training.

We train the body and nervous system together so strength does not turn into stiffness.

We prioritise:

  • Breathing that organises posture and accesses the nervous system

  • Mobility with stability

  • Strength that remains supple and adaptable.  

  • Mindset that reduces over-effort and reactivity

This is the missing link between:

“I understand what to do”
and
“My body does it reliably, even under pressure.”

Who It’s For

Riders who:

  • Feel their position changes when they concentrate or feel pressure

  • Grip, brace or “go rigid” when trying to maintain control

  • Overthink and struggle to “just relax” on command

  • Lose balance or softness in transitions, direction changes or power work

  • Want to improve feel, influence and responsiveness without force

Suitable for all disciplines:
Dressage, jumping, eventing, classical equitation, western, show riding, endurance, producing horses.

Which Monthly Coaching Plan Is Right for Me?

​

Foundation Rider Coaching Plan

Bespoke training plan + light support.

For riders who want a structured, personalised programme without ongoing coaching.
You’ll receive a progressive plan in the app, tailored to your goals, current movement patterns, and available equipment.
Strength, mobility, nervous system regulation, and mindset around tension and riding pressure are integrated from the start.

Best for:
Riders who are independently motivated and want to train correctly, with clear direction — not a generic template.

 

Core Rider Coaching Plan

Coaching support + feedback + accountability.

Includes everything in the Foundation Plan, plus regular check-ins, data review, and video feedback on key movements.
This level ensures that your patterns are improving, not simply being repeated.
We refine awareness, position habits, and decision-making when riding under pressure.

Best for:
Riders who want structure and coaching support to ensure progress is correct and consistent.

 
Prime Rider Coaching Plan

Full coaching + priority support.

A higher level of tailored support for riders who want detail and refinement.
Includes fully custom programming, on- and off-horse technique video analysis, ongoing adjustments, nutrition plan and priority messaging access.
This is where we develop quiet influence, subtle aids, reliable balance, and confidence.

Best for:
Riders who want refinement and responsiveness — and want every detail reviewed and adjusted to their body and riding goals.

 

Pro Rider Coaching Plan

For professional and competitive riders.

Full, continuous coaching adapted to the demands of training and competition.
Programming is periodised around your competition schedule, horse workload, yard routine, and recovery needs.
Includes mounted and gym-based movement analysis, performance preparation, mindset coaching for performance under pressure, and strategic management of strength, mobility, and nervous system regulation across the season.

You will receive:

  • Fully bespoke programming, updated as required

  • Detailed on- and off-horse video analysis

  • Performance preparation + recovery planning

  • Nutrition plan with additional fuelling strategies

  • Priority coach access and response.  

  • Collaboration with your wider support team where useful (vet, physio, osteo, trainer)

Best for:
Riders already performing at a high level who want precision, consistency, and longevity, and require coaching that is integrated, adaptive, and discipline-specific.

Choose your pricing plan

  • SONA Prime

    249£
    Every month
    +£30 Joining and set-up fee
    Strength, mobility, nervous system + mindset coaching plan
     
    • Fully custom, adaptive programme in the Onya Coaching app
    • Video analysis (gym + mounted)
    • Priority messaging access for questions, review and support
    • In app Nutrition plan and recovery guidance
    • Ongoing adjustments to exercises, volume and focus
    • Tracking, accountability and support
    • Enhanced mindset and nervous system coaching

  • SONA Pro

    299£
    Every month
    +£30 Joining and set-up fee
    SONA Method Strength, mobility, nervous system and mindset performance coaching plan
     
    • Fully bespoke plan delivered in the Onya Coaching app
    • Periodised programming tailored to schedule
    • Training tracked and updated continuously for progression
    • Video analysis, ridden and gym
    • Enhanced mindset and nervous system coaching
    • In app Nutrition + additional fuelling/recovery strategies
    • Priority coach access, full accountability and support
    • Coaching focused on precision, longevity and performance
    • Collaboration with your support team physio, trainer etc

  • SONA Core

    119£
    Every month
    +£30 Joining and set-up fee
    SONA Method rider strength, mobility, nervous system and mindset training
     
    • Personalised training delivered in the Onya Coaching app
    • Integrated mindset and nervous system support
    • Messaging support, accountability and check-ins
    • Progress tracking & adjustments

  • SONA Foundations

    70£
    Every month
    +£30 Joining & Set Up Fee
    SONA Method Rider-specific strength, mobility and stability training plan
     
    • Delivered in the Onya Coaching app for easy access
    • Mindset, Nervous system and breathwork integration
    • Program tailored to your body, goals and available equipment
    • Suitable for all disciplines and levels

  • Nutrition

    30£
    Every month
    Nutrition plan in the Core Flow Trainerize App. Add on for monthly training plans.
     

    Renews until cancelled

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