The slide board is a slick mat, with adjustable bumpers on each side. Slide boards come with cotton booties. When placed on the feet or hands, the booties facilitate easy sliding across the board. Slide board training followed the step aerobics trend of the late 1980s. While the mainstream fitness industry never really embraced slide board exercise, athletic coaches use the boards for sport conditioning.
Benefits
Lateral slide board training provides weight-bearing aerobic and leg-strengthening exercise. The results of an October 2000 study published in the "Journal of Orthopedic and Sports Physical Therapy" indicate that slide training is also an effective rehabilitation tool for certain knee injuries. The adductors, or inner thigh muscles, which stabilize the medial portion of your knee, help you propel your body across the board. Most adductor exercises are open chain, which means that the foot is in a free position. Lateral slide training is a closed chain exercise because the foot maintains contact with the board. Closed chain exercises create joint compression, which stabilizes the joint. By recruiting multiple muscle groups simultaneously, closed chain exercise such as slide board training effectively simulates athletic activities.
The Slide Jack
The slide board jumping jack is one of the most challenging inner thigh exercises, because it relies entirely on adductor strength, without the benefit of propulsion and momentum. Stand upright at the center of the board. Keeping your feet in contact with the board, slide your legs apart. Simultaneously, raise your arms to the side to shoulder level. Contract your inner thigh muscles to draw the legs back together, and lower your arms alongside of your hips. Despite its resemblance to a traditional jumping jack, jumping is considered cheating when you perform the slide jack.
Mountain Climber
The hockey training website, Mr. Assist, recommends the slide board mountain climber exercise. Place both of your hands on one of the bumpers. Begin in a pushup position with your arms and legs extended and your core muscles engaged. Bend one knee and bring it toward your chest. Quickly alternate legs. The mountain climber enhances speed and agility, while activating the core muscles and upper body stabilizers. While its is usually classified as a high impact aerobic exercise, the lack of jumping eases the impact on the joints, without sacrificing the exercise intensity.
Pushup
The slide board pushup combines the benefits of a pushup and a chest fly. Place the slide booties on your hands, and place both hands at the center of slide board. Assume a pushup position, with your legs extended and your feet off the board. Bend your elbows and lower your body toward the board. Keep your elbows bent and slide your hands together. Slide your hands apart, extend your arms and return to the starting position.
References
- "New York Times"; Building Leg Muscles, Side to Side; Barbata Lloyd, January, 1992
- "Journal of Orthopedic and Sports Physical Therapy"; Effectiveness of Lateral Slide Exercise in an Anterior Cruciate ligament Reconstruction Rehabilitation Home Exercise Program; P Blanpied; October 2000
- Mr. Assist; Slide Board Exercises
- Workoutz.com; Slide Board Mountain Climbers
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