BUILDING JOINT STABILITY AND STRENGTH

Powerslide training provides a low impact workout that will build joint stability and strength. Injuries are often complex but most of them can be traced to a lack of adequate stability in a particular joint. When one or more of the stabilizing muscles of a joint is abnormally weak, they allow the joint to move out of alignment and that is when they become more susceptible to injury. Lateral training helps to strengthen these muscles and tendons, and thus retain the joint’s alignment.

Lateral training works the muscles that support the more commonly used muscles in traditional strength training. Combining Powerslide training with traditional weight and aerobic works outs will take your results to a new higher lever.
Starting out: Lateral movements are not commonly used in daily activities which consist of front and back movements. Start out slow, a little slide boarding will go a long way. It is important that you work your way into slide boarding over a period of time building your strength and aerobic conditioning. Start with the end stops closer and as you get stronger, move them further apart.

USING THE POWERSLIDE

Technique
To maximize the results of working out with the Powerslide, you must train with the proper posture and technique. The head must be up, shoulders and hips parallel to the Powerslide. Upper body should be slightly forward, bending at the hips at 45 degrees. The knees should be bent at a90 degree angle to push off of the end of the Powerslide. On the push off, both feet should be together and underneath the body. The athlete attempts to approximate a full extension with the thrusting leg at the end of the push.

Upon reaching the other end, the athlete returns his/her feet under the body and repeats the motion in the opposite direction.

The Powerslide is extremely slick. One must devote their full concentration, their technique, and their posture to the unit to avoid any unnecessary spills. Unlike skating, the slide leg is slightly outside the upper body. Return the slide leg as close to the unit as possible so that it will be in the position to become the slide leg or glide leg.
Aerobic Capacity
In order to maximize your workout, you must be in good aerobic condition. There are many sources of information that can direct you to increase aerobic capacity.
Stretching
It is important to warm up by stretching the muscles in the legs and back before working out. Balance and Rhythm

After becoming familiar with the balance required, the athlete should be able to glide back and forth with no added movements.
Arm Placement
Arms should be held alongside the body and bent such as in running. Speed skaters can make adjustments related to their arm swings. Hockey players may hold a hockey stick to approximately their workouts to their on-ice activity.
Incorrect Usage
Using improper mechanics an lead to bad habits. Start slowly and concentrate on proper techniques.

A Suggested Program For Use
After getting into aerobic condition and getting familiar thru trial, you can start the following program. It is an anaerobic workout.
1. Four parts rest – one part work.
  20 seconds at full speed (with proper mechanics) followed by one minute and twenty (1.20) second so f rest. Repeat this sequence ten (10) times for your workout.
2. Four parts rest – one part work
  30 seconds at full speed (with proper mechanics) followed by two (2:00) minutes rest. Repeat this sequence ten (10) times for your workout.
3. Two parts rest – one part work
  45 seconds at full speed( with proper mechanics) followed by ninety (0:90) seconds rest. Repeat this sequence ten (10) times for your workout.
4. One part rest – one part work (for advanced and world-class athletes)
  One minute at full speed (with proper mechanics) followed by one (1:00) minutes rest.
  Repeat this sequence fifteen (15) times for your workout.
Progress from #l onto #2 only when you have mastered #1. You have mastered it when you feel that you have a reserve of energy, and you can progress to #2 using the proper mechanics. The same follows for #2 and#3.

Important: You can develop your own rest-to-work ratio program. The determining factor in any workout is quality of work. That is, completing the workout with the proper mechanics and technique.

Once you have mastered our suggested level #4 program, you can now start adding other exercises to your training program. Here are a few that will help build joint stability and strength shown in our exercise video and other online resources.
- Lateral lunges
- Reverse lunges
- Double climbers
Do not use the Powerslide unless you are in good aerobic condition, (consult a doctor)

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BUILDING JOINT STABILITY AND STRENGTH

USING THE POWERSLIDE

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