You don't see it in gyms, next to treadmills and elliptical machines, but you can use a slide board to build leg strength and improve fitness. A 2000 study in the, "Journal of Orthopedic and Sports Physical Therapy" found that using a slide board helped patients who were recovering from anterior cruciate ligament knee surgery improve their leg strength. The slide board's side to side movement trains your muscles to move laterally, mimicking the demands of sports like tennis and basketball, explains the American Council on Exercise.
Step 1
Place your slide board on a hard flat surface.
Step 2
Put the slide socks on over your shoes.
Step 3
Step one foot forward onto the slide board. Place your foot on the outside edge of the slide board.
Step 4
Place you trailing foot on the slide board.
Step 5
Bend your knees and move your inside foot back and forth across the slide board's surface. Familiarize yourself with the ease with which your foot slides across the surface.
Step 6
Initiate your slide by pushing off with your outside leg. Use the muscles in your hip and legs to generate movement.
Step 7
Keep your legs apart, this maintains balance, until you reach the other side.
Step 8
Push off using the opposite leg.
Tips and Warnings
- The American Council on Exercise recommends beginning with one 10-minute sliding session a week. Keep your shoulders, hips and torso in alignment while sliding. You can control your speed by dragging your trailing foot. You will slide better if you use shoes with a flat sole.
- Sliding uses muscles that are often undertrained; you will likely be sore following your first few slide board sessions. Don't increase your speed too quickly. As you get more familiar with the surface and motion, you can start to slide with greater speed and increase your workout intensity.
Things You'll Need
- Shoe covers
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