Coaches Corner
Slideboard Training

By: Julia Roque

Slideboards are an excellent training method for any athlete wanting to improve lateral speed and power. An obvious application for slideboard training is in the area of hockey due to the skill specificity that the board provides.

In training for the game of hockey, the slideboard can be an important and affordable training device available to the hockey player. Until the portable slideboard was introduced, hockey players were limited to off-season training on an exercise bike or on the track. Although both running and biking can increase aerobic capacity and anaerobic endurance, there is little similarity to the motion of skating. A slideboard provides a sport specific way to perform aerobic and anaerobic workouts for hockey players.

In addition, the slideboard allows the athlete to improve skating technique. Coaches can easily view their athlete's knee flexion, knee extension and ankle extension while the athlete trains on the board. Athletes can coach themselves by placing their slideboard in front of a large mirror.

A slideboard training program can be developed by using interval training concepts. A beginning interval workout would consist of one part work to three parts rest. The athlete would work on the slideboard for thirty seconds, followed by a ninety second rest interval, repeated for eight intervals. As the athlete’s conditioning and slideboard technique improve, the rest can be shortened to sixty seconds and additional intervals can be added. When using the slideboard, you should maintain a knee bend of 120 to 130 degrees and push off once per second. Therefore, you would be trying to attain 30 strides in 30 seconds. An interval program like this is not aerobic, but will provide anaerobic endurance workout. The slideboard can also be used for an aerobic workout continuously striding for 20 to 30 minutes while your heart rate is maintained at 65 to 85% of its maximum. These suggested workouts are intended to give you examples of how to start and can be adjusted and changed to meet your own personal needs.

Slideboards are currently being made by several different companies. You can purchase portable roll-up slideboards, 4 to 6 foot adjustable slideboards, 10 foot slideboards and many other versions. They are sold by almost all sporting good stores and in many different price ranges.