Athletic gear manufacturers partnered with fitness industry experts to develop new conditioning modes. American Aerobic and Fitness Association certification specialist Kathy Stevens and UCLA kinesiology professor Eric Sternlicht formed the Slide Reebok development team. Sliding is a lateral movement system that consists of a slippery board with ramps on each end. Participants place booties over their shoes to facilitate easy gliding. Reebok no longer makes a slide board, as of August 2011, but some coaches still use slide boards in their sports conditioning programs.
The Basic Slide
Even the basic slide poses a formidable challenge, especially if you have weak inner thigh muscles. Stand with one foot on the end ramp and the other on the slide board. Bend your knees and push off the the ramp using the hip, outer thigh and gluteal muscles. The outer thigh of the lead leg and the inner thigh of your trailing leg bring you to the opposite side of the board. Repeat the movement in the opposite direction.
Slide Squat
The slide squat begins the same way as the basic slide, but ends the movement with a squat. This exercise emphasizes explosive leg power. To train for hip, adductor, gluteal and quadriceps muscular endurance, begin in the squat and maintain the position throughout the entire slide in each direction. Stevens calls this the athletic-ready stance, but warns that it requires a strong core musculature to avoid lower-back fatigue. She suggests tightening your abdominal muscles and keeping your hands on your thighs for back support.
Mountain Climbers
The mountain climber exercise stems from the military and boot-camp mode of physical conditioning. This strenuous aerobic exercise works your core, abdominal, hamstring, gluteal and quadriceps muscles, while training for speed, agility and muscular endurance. The slide board adds friction and makes it even more challenging. Begin in a pushup position and place both hands on the slide board end ramp. Bend one knee and glide it toward the ramp. Quickly transition to the opposite leg. Increase your speed as you gain proficiency.
Knee Tucks and Pikes
Sliding pikes and knee tucks break the monotony of traditional supine abdominal crunches. The knee tuck imposes less challenge than the slide pike, so master that one first. Place both hands on the end ramp and bend your knees so your toes are close to the ramp. Contract your abdominal muscles, slide your feet along the board and straighten your legs into a pushup position. Bend you knees and glide them back in. Once you gain proficiency in the knee tuck exercise, progress to the pike. Begin in a straight-leg pushup position. Contract your abdominal muscles and slide both feet toward the ramp.
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