At Max Performance, we require all athletes who wish to train with us to have a sport screen with one of our physical therapists before they begin training.  This screen helps to identify any deficiencies in the athlete's overall make-up.  For example, most athletes that walk through our doors have poor posture, tight hamstrings, and unbelievably weak hips.  Sometimes it's a wonder that a kid can be so talented at his or her chosen sport with so many things limiting their athletic ability.

Imagine if that already successful athlete didn't have poor hip stability or rounded shoulders.  How much better could he or she be?  This is where proper and purposeful training comes into play.

Let's discuss hip stability and strength for a moment, as well as one tool we use at Max Performance to help develop an athlete's hip strength.  Weak hip abductors can cause some major issues on the field of play, not to mention in a training environment.  How can an athlete do a proper lunge, squat, box jump, etc. when his weak hips cannot keep his knees from caving inward or his feet from excessively externally rotating and pronating.  There is no way to safely progress training exercises and programs if the athlete's hips are weak.  And if we cannot continually progress the training program, how can the athlete become stronger, faster, and more coordinated?

One training tool we use in our facility to help develop hip strength and stability is the slide board.  Moving laterally back and forth, the athlete must recruit his abductors, adductors, quadriceps, and hip flexors in order to successfully complete the required exercise.  When an athlete first steps on a slide board, we notice a couple of things.  First, he does not produce enough lateral strength and power to get himself across the full length of the board.  (Remember, he has weak hips and that is why we are on the board in the first place.)  This problem will gradually cure itself as the athlete utilizes the slide board more and we continue to supplement his training with other hip strengthening exercises.  The second problem we notice is his balance on the board is terrible.  So, we start simple: no time component, just a solid 20-30 repetitions.  Get a feel for the board.  We coach the athlete, "Sit your hips down and drive your foot through the bumper."  He'll never have his best balance on the board if he does not assume an athletic position with his knees and hips flexed.

As the athlete's hips become stronger and more stable, the purpose of the slide board begins to shift toward increasing lateral agility and movement.  This is a great tool for any sport, as there are not many sports that do not require lateral motion.  Athletes from hockey, baseball, soccer, basketball, and football can utilize the slide board to enhance their lateral agility.  We shift sets to time-based intervals, coaching the athlete to move as quickly as possible. Because we can use it simultaneously as a conditioning tool, work to rest ratios can be set at 1:3, 1:2, or even 1:1 based on the athlete's sport.  This is where we see athletes make big strides in their training.

At Max Performance, we strive to get the most out of athletes and help them reach their highest athletic potential.  With the slide board, we can do just that as we work to increase hip strength and stability, enhance lateral agility, and improve conditioning.  The slide board is just another tool in our facility that helps our athletes reach their highest athletic potential.