Slide Board Tips & Exercises

  Slide Board Exercises

T push

Use the Slide Board to do a T-push.  Point your glide foot up the Slide so that it forms a T with the pushing foot.  This actually will train for a straight ahead stride rather than a more lateral stride which is the normal push on the Slide Board.

Mountain Climber

Grab one of the bumpers with both hands and tuck your legs under your body.  Alternate pushing your legs out one at a time during a timed interval or a number of reps.

Slide With Lunge

Use this exercise to develop extra leg strength.  At the completion of each slide, step ahead with your inside foot into a lunge.  Be explosive and step up as quickly as possible.

Slide With Ground Touch

This exercise helps build a deeper knee bend.  At the completion of each slide bend down and touch the ground on the bumper side.

Slide With Crossover

The Slide Board can be used for crossover training.  At the completion of the slide cross you inside leg under you outside leg and touch toe on the ground.  Good exercise for balance and muscle memory.

Slide Boarding & Stickhandling

With the board it is possible to use your stick and handle the puck while sliding.

Slide Boarding For Goalies

Slide Boarding is a must for goalie training.  All the slides can be set to 6ft which is the distance from post to post.  Have someone shoot or throw a ball and practice sliding across to make the save with blocker or glove.

Slow And Low 

Do some reps with this idea in mind.

Stationary Skating

Stand in the middle of the Slide Board.  From this position push out as if you are skating.  Practice good form and control.  A good exercise as you remain completely still which makes balancing tougher then when moving.  Vary the angle of your pushing leg to increase range of motion.

Stretching

Use the board to work on flexibility and range of motion by incorporating stretching.  Good stretches can be achieved with the low friction surface.

Dynamic Push-up 

Place the Booties on your hands and do push-ups on the Slide surface.  

Balance & Agility 

After pushing off the Slide bumper try a 180 or 360 spin which will enhance balance and agility.  Please use caution when attempting spins, use protective equipment and a spotter.

Slide Board Tips

1)  Try using the Slide Board in front of a mirror.  It is amazing how much form improves when there is some visual/instant feedback.  Knees are never bent as much as we think until we see for ourselves.

2) Another great idea is to use video.  The benefit of this is that the stride and form can be played back and broken down.  The video camera can also be used in the live function and this way with the help of a TV instant feedback can be achieved.  The beauty of this is that the camera can be fixed on any area you choose while you look ahead at the TV.

3) Use a fan to stay cool and to aid in keeping intensity high.  Also, keep a water bottle close by to keep well hydrated.

4) Music works great for interval training and circuit training.  Make a tape that you can use for your workout that changes to a different song or to moments of no music every 30 secs or minute which can let you keep track of the time.  The music can get you pumped up and keep you from staring at a clock/watch during your workout.

  Cardio

If you are working at getting a cardio workout then start at 12-15 mins straight and work up from there.  This should be done at a moderate pace at first and then working up to a harder pace. It is possible to have a continuous workout while varying the intensity for periods in this cycle much like an automated exercise bike will do.  Varying the exercising during this continuous period is also effective.  For instance, slow and low for a couple of minutes followed by a slide with ground touch followed by t-push sliding.

  Interval Training

Work: rest ratio 1:2 to 1:3 meaning that a 1 minute interval should be followed by a 2 minute to 3 minute rest period.  During this rest period try to stay active by sliding at an easy pace or removing the Slide Board Booties and walking around.  Try to do these intervals at a 100% intensity but keeping good form and control.  If you feel you can keep good control and form and achieve 100% intensity then your interval should be shorter.  While if you feel to keep good control and form your intensity drops to say 60% then you should have a longer interval.  Do three to 4 reps with a longer rest between sets.   

  Circuit Training

Circuit training also works well with the Slide Board.  When doing this type of workout it is typical that each work interval be followed by a rest equal to one half of that period.  Keep in mind that is important to work different muscles in this sequence.  For example 1 minute on the Slide Board followed by a 30 sec. rest, followed by 30 secs. of pushups(if that can be reached), followed by a 15 sec. rest, followed by 1 minute of abdominal crunches followed by a 30 sec. rest, followed by 30 secs. on the Slide Board doing the mountain climber exercise followed by 15 sec. rest and so on.  Longer rest between sets.

  Be Creative And Keep It Up

I hope you are getting the idea on the different ways that the Slide Board can be used.  My best advice is that through the exercises and tips sheet and the manual come up with a program that you can follow and change as you like to get the best results.  Keep in mind it is not necessary to overdo it.  Any work that you do on the Slide Board will be a benefit and being able to enjoy yourself and keeping up the conditioning is the important concept here.  Please use all information as a guideline only.

Jim Wheatcroft – Mr. Assist Inc.

 Article written by Jim Wheatcroft. Permission for reproduction may be granted by email: info@mrassist.com

Back To Hockey Tips