Learn pump track riding technique with ease: The 3 top moves on the pump track

Get faster without pedalling. What sounds like magic is the goal on the pump track. With the right riding technique, you can generate speed without using the bike's drive. The technique is easy to learn, fun and always useful on the trail.

Laps on the pump track are not only a great fitness workout, they also lay the foundation for a smooth technique on the trail. On the circuit of waves, berms and tables, practice not only makes perfect, but is also great fun.

Steffi Marth, multiple German fourcross champion, is someone who knows the most important movements on the pump track inside out. In our step-by-step guide, we explain how bikers can build up speed on the pump track while Steffi demonstrates the moves.

Pump track move no. 1: Pushing

1. Preparation
   To practise, start off slowly, pedalling at the same height. Arms and legs are slightly bent in the active position.
2. Press
   Press As soon as the front wheel is at the highest point of the hill, the centre of gravity is lowered forwards and downwards. The rear is unloaded and the front is pushed into the dip. Your eyes are already scanning the next wave.
3. Straightening
   As soon as the rear wheel has passed the highest point of the hill, the legs are dynamically stretched and the body straightened - as if you were pushing off the slope.
4. Back to the centre
   At the lowest point of the dip, the body's centre of gravity returns to the middle position.
5. Rhythm
   Your arms and legs react to the next hill in as fluid a movement as possible. The speed should increase with every pump.

Pump track move no. 2: Riding berms

1. Driveway
   Adjust the speed before entering the bend. For a large radius, approach the bend far out. The body is upright. Arms and legs remain loose and are only slightly bent.
2. Dedication
   As soon as the front wheel reaches the point where the straight merges into the bend, the rider's gaze is directed past the apex of the bend towards the exit. In contrast to an open bend, the feet remain at the same height. The body is lowered by bending the limbs. The centre of gravity remains in the middle.
3. At the apex
   When the front wheel reaches the centre of the bend, the chest comes slightly forward over the stem to push the bike into the berm.
4. Counter pressure
   The bike is in the berm, with the elbow on the outside of the bend pointing outwards. When the G-forces are at their strongest is the right time to stretch your legs.
5. Exit
   Return to the active position as soon as the front wheel reaches the exit of the bend. The centre of gravity is centred again.

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Pump track move no. 3: Table surfing

1. Preparation
   Approach at medium speed in the active position. The aim is to avoid air time in order to be able to maintain as much speed as possible instead.
2. At the edge
   Arms and legs bend on the jump. The body compensates for the ramp effect by lowering the centre of gravity.
3. Down at the back
   The rear wheel should not leave the ground. As soon as it rolls over the edge, the arms and legs go into extension. The body straightens up and the rear is pressed onto the table.
4. Landing approach
   Your gaze focusses on the landing. The body comes forwards slightly over the bottom bracket in a smooth movement to lower the front.
5. Into the compression
   Just before the rear wheel reaches the edge of the landing, the legs are bent and the body is lowered. The arms, which are stretched further out, prepare to catch the landing. Once both wheels are in contact with the ground, the bike is actively pushed into the landing. The compression generates acceleration.

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