Slide Board Exercises

A slide board is a slick mat with plastic blocks on each side so you can stop and push off with your feet. Cotton booties are placed on your feet or hands to allow movement across the board. Slide boards have been used by hockey players, speed skaters and physical therapy patients for decades. Slide boards are now, however, part of the mainstream fitness world. Slide boards are designed to improve strength and stability in the gluteals, inner thighs and shoulder stabilizers.

Silde Board Split Squats

The slide board split squat is a single-leg exercise that blends unilateral (single) leg strength with general instability. Split squats on a slide board recruit most muscles in the lower extremity. This is an excellent activity for sports conditioning and physical rehabilitation. Your body is on one end of the slide board, in a forward facing set-up. Your front foot is placed on the floor in front of the slide board. Your back foot is placed inside a cotton booty and has full contact with the slide board. The plastic blocks are not utilized in this activity. The front and back leg are both straight with a slight bend in the knees. Your fingers are interlaced behind your head. Your back foot slides backward while the front knee flexes (bends). Pause for a second once the front thigh is parallel with the floor. Your back foot then slides forward as the front knee extends (leg becomes straight). Continue these coordinating motions with very little wasted movement. Change leg placement once muscle fatigue is reached.

Slide Board Planks

Planks on a slide board integrate shoulder and core stability with dynamic instability. Place both your hands inside cotton booties. You're aligned in the middle section of the slide board. The plastic blocks will not be used in this exercise. Hands are about shoulder width apart, positioned flat on the slide board. Your arms are straight with the shoulders located directly over the hands.
Your legs are straight with the heels propped up, off the slide board. Your hips are aligned with the spinal column. The body is positioned vertical to the slide board. Perform a circular motion with one hand while the other hand remains stable. Continue these arm movements for 10 seconds, then change arms. The exercise is terminated once you are unable to maintain your spinal stabilization.

Lateral Body Slides

A lateral slide is an effective training tool for many athletes. This movement helps increase side to side strength and power. These skills are vital in sports such as basketball, hockey and skating. Lock the plastic blocks on opposite sides of the slide board. Place a cotton booty on each of your feet. Lateral slides often incorporate arm swings, as they are sport-specific. Stand on one end of the slide board with the outside of the foot on the block. Start by pushing off with the outside of your foot. Slide across to the opposite side of the slide board until the other foot hits the block. As you move on the slide board, keep your feet about shoulder width apart. Repeat the movement back and forth as needed. Try not to lean too far forward, as this will create problems with balance.