A slide board offers sports conditioning and injury rehabilitation. It is a 7-foot-long slick, flat panel with two separate blocks that lock into each end. There are black booties that go on either your feet or hands, which help you maneuver on the board. The slide board is functional in nature because most movements work around multiple joints.
Lateral Slides
Lateral slides train side to side quickness and power. Lateral mobility is an important skill in sports such as hockey, soccer and basketball. You can also rehabilitate knee or ankle injuries through lateral slide board motions. Lock in the black support blocks into each end of the slide board, which is flat on the ground. Place a black booty on each of your feet. Stand up with your back and legs straight, in a lateral athletic position. The outside of your left foot touches the support block. Slightly slide your right foot and push off from the outside of your left foot. These two actions allow your body to slide across the slide board to the other support block. Keep your feet shoulder-width apart as you slide across the board. The outside of your right foot lands on the block to stop your sliding body movement. Push off from the outside of your right foot to slide back across. You can design an array of exercises working off this lateral sliding movement. One basic exercise is to have the participant catch a ball on each side-to-side motion.
Pushup Arm Circles
The pushup arm circle combination improves dynamic strength and mobility in the upper extremity. Put a black booty on each of your hands. The slide board is again set up flat on the floor. Lie face down with your back horizontal to the floor, body perpendicular to the slide board. Straighten your legs while propping your heels up. Flatten each of your hands on the board, shoulder-width apart. Arms begin straight in a vertical to the floor position. Bend your elbows to lower your upper body. Pause momentarily once your arms reach a right angle. Straighten your arms to bring your body upward. Hold for a two-second count once your elbows fully extend. Carry out a wide clock wise circle with your left hand as you keep your right hand stable. Immediately then switch to have your right hand move while your left hand provides support. Continue the progression of pushup to alternating arm circles until proper form is sacrificed.
Wall Slides
Wall slides give you the opportunity to use the slide board upright. Situate the slide board vertically flat against a wall. Stand up with your torso and hips pressing against the board. Feet are flat on the floor out in front of the body. Align your feet with your knees and hips. Bend your knees to slide your hips down. Hold your legs at right angles while contracting your gluteals for about three seconds. Push your heels down to straighten your legs out. Slide your body upward until your knees are fully extended. You can vary this exercise by adding an external resistance such as a medicine ball or dumbbells.
Considerations
You need a minimum level of balance and stability to attack the slide board. It is more of an advanced functional device. You also need a certain amount of open space to utilize the slide board properly. Knee, hip or ankle limitations could make any slide board exercises contraindicated. Lack of stability in your lower joints place an exorbitant amount of strain on all lower body muscles.
References
- "Functional Training for Sports"; Micheal Boyle; 2003
- "Athletic Development: The Art and Science of Functional Sports Conditioning"; Vern Gambetta; 2006
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