How to Train on a Slide Board

A slide board is a slippery board that athletes can train on to improve their aerobic fitness, abductor muscles and leg movement techniques. It is favored by hockey players because it stresses the movements that are used in a hockey game. This is a better workout for a hockey player than running, biking or using a cross-trainer, which improve aerobic strength but are not as sport-specific to hockey as a slideboard is.



Having said that, a slideboard is still an aerobic exercise, so it can be beneficial to anyone.

Instructions

    • 1

      Take your shoes off and stand on the slideboard with just your socks. Be careful -- it's greased and slippery, so be careful not to fall.

    • 2

      Have a friend stand in front of you and pace you for your first time. This will help you get into the rhythm of using the slideboard.

    • 3

      Push off against the bumper with one leg and slide to the other bumper. Then reverse your legs' positions and repeat.

    • 4

      Push as hard as you can for 30 seconds, then push more softly for 45 to 90 seconds.

    • 5

      Repeat this for five or so work intervals, depending on your fitness and commitment.

    • 6

      Increase the length of work intervals, number of intervals and resistance as you become more and more fit. You can mix and match these to your heart's content, as the underlying result is the same -- making your body work harder.