Slideboard Exercise for Skiing and Skating
With Winter firmly entrenched across most of the country outdoor activity can now include skiing and skating. While fun these activities can result in injuries if you are not specifically prepared for them. The best way to prepare for both is some activity specific conditioning using a slideboard.
Slideboard training, also referred to as Lateral Motion Training, has existed for decades starting with speed skaters using homemade slideboards. In recent years lateral training has gained increasing prominence in all fields of athletics and rehabilitation.
Lateral training is an often neglected but essential component for skiing and skating because it specifically mimics the side to side and rotational movement seen in these sports. Slideboard training uses sliding as a foundational movement. Sliding provides a superior method for training the body in a low impact fashion emphasizing side to side and rotational movements. Slideboard training also provides aerobic and anaerobic conditioning while developing sport specific strength and power for skiing and skating.
Unlike many other forms of conditioning sliding involves all three types of muscular contractions:
Eccentric – where muscles lengthen under tension to absorb force (such as absorbing moguls when skiing!)
Concentric – where muscles shorten under load to project force externally (such as pushing off while skating!)
Isometric – where muscle contract to prevent movement and stabilize (such as how the torso muscles must contract to keep the core stable during skiing and skating!)
In particular the slideboard allows users to acquire eccentric strength which is essential for injury prevention by increasing the muscles ability to absorb forces. Eccentric strength also improves power generation which involves rapid and intense eccentric loading followed by a strong concentric contraction such and landing from a jump then immediately jumping again. Most other forms of conditioning do not improve this ability.
For a great how to video on sliding click here: https://www.youtube.com/watch?v=KyoI485YNmQ
For more information on slideboards and slideboard training go to www.ultraslide.com