"The Si-board allows me to regularly activate all the muscle groups that I use regularly on the mountain or at the lake or just pumping the bowls at the local skate park." J.Lewis


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Lower Body Exercises

Upper Body Exercises

Ultimate Fitness Exercises

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We have lots of new sport and strength training moves in our instructional DVD. Check out our video page to see some of these exercises.

Check out our YouTube site for the latest training tips. We will update our videos for new training moves on the board and with the balls. If you have some new moves you want to share, send them our way.

For exercise progression you can use a Half-Ball for most exercises then progress to two balls and finally to one ball. Use a spotter for new exercises or difficut moves. Here are a few ideas to get you started.


Quick link to topics below:

Lower Body Strength and Coordination

Upper Body Strength and Coordination

Ultimate Fitness Board

Medicine Ball Exercises



Lower Body Strength and Coordination:

After you get centered on the board start with:

• Side Rocks - Move the board from left to right and back in a controlled motion.
• Side Rocks and Stall - Side Rock the board and hold at each end- this will develop your strength to hold a position.
• Boat Rocks - Rock the board forward and backward to coordinate your hips.
• Carves - Squat down and ride with a quarter turn at each end.
• Tire Running - Stay centered and quickly alternate weighting your left and right foot. This looks similar to running tires without the board rocking side to side.
• Squats - It is super tough to complete 10 controlled reps, especially while on one ball.
• Catcher Pose - If you can handle it, get down into a full squat and hold your position like a catcher. Try a board grab and ride the board with Side Rocks.
• Clock Squats - While on two balls, stabilize yourself with one leg and squat moving your free leg in clock positions. You can also reach down and touch the board in positions of one, three, six…o’clock
• Lunges - While on one or two Half-Balls stand along the length of the board.  Put your right foot forward on the front of the board and put you left foot on the back of the board. Lunge downward and drive your back foot toward the board. This works best on the largest board.
• Lunge Jumps - While on two Half-Balls get into the lunge position. Then jump up and switch your feet. Land and maintain your balance.
• Bridging - While on two balls or one, lie on your back on the floor. Put your feet on the board and lift your butt off the ground. You can move the board toward your butt for added hamstring strengthening. Try it with one foot.
• Bridging w/Hamstring Curl - Lie on your back on the floor. Put your feet on the board and lift your butt off the ground.  While in the full Bridge position curl your feet toward your butt and then return. You can continue to bridge then hamstring curl or continue hamstring curling.  Progress this exercise with hamstring curls on one foot.
• Abdominal Rolling - You may want to place a towel or padding on the board. Place your knees and tops of your feet on the board with your hips at a 90º angle. Place your hands on the ground and keep your back flat. Curl your knees and hips toward your hands and back to starting position. Try moving the board left and right and in a circular pattern.
• Modified Downward Facing Dog and Cobra - You may want to put a towel or pad on the board top for this exercise and this is best done on a smaller board.  Start with your legs on the board along the length with your feet at the back end and your knees at the front end.  Start with the front of the board contacting the ground and the back end supported by the ball. Get into a prayer position and level the board. Roll the board backward and extend your body into a push-up position.  Keep the board level as you go into your push-up position. At the bottom of the push-up extend your arms and back into the cobra position. Return to a regular push-up and then bring your knees back toward your chest in the prayer position.
• Water Skiing/Wakeboarding - This maneuver uses a tow rope for upper body strength and stability. You can place one end of the board on a stair step with a Half-Ball under the board. Place your feet in a water ski stance or a wakeboard stance. Weight the back leg and straighten out your body. With somebody holding on to the tow rope, let them move you left and right.
• Pivot Point Change Up - Change the pivot point placement of one Half-Ball under the board.  Move the pivot point closer to the left side of the board. This will strengthen your left leg more. Then change your position so the majority of the board weight is to your toes, heels, inside or outside of your foot.
• Kicking - With two Half-Balls under the board get into a natural athletic stance.  With a partner or by yourself you can practice kicking motions. This motion will not be a high velocity kick but more refined motion. Imagine kicking into a bag and maintaining balance with the leg on the board.  
• Knee Thrusts - With two Half-Balls under the board get into a boxing stance.  With a partner or by yourself practice a knee thrust motion. Bring your knee up toward your chest and into a pad. Your motion will require refinement to maintain your balance.
• 3 Point Stance - Use one or two Half-Balls for this exercise. Get into a running 3 point stance with one hand on the front of the board and with a stagger step.  Maintain your balance or come to a standing position or with a knee thrust.
• Triple Hammy Whammy - With two Half-Balls or balls under the board, place your hands at the front of the board. Place your feet at the very end of the board and get into a quadruped position. The first exercise is to do a straight leg lift. Lift your heel toward the sky and maintain balance on the board. Return to the starting position and repeat. Then lift one leg, donkey kick backward then thrust your knee forward. The last movement is to keep your knee at 90º and your hip straight.  The bottom of your foot will face the sky.  Push your leg upward and in small movements while your hip goes into slight extension. You can do these similar moves while on your back on the board.
• Crabbin - With one or two Half-Balls or two balls under the board, place your hands at the front of the board. Place your feet at the bottom of the board with your soles contacting the board. Your trunk will face the sky.  Lift up one foot and maintain your balance. You can alternate feet. You can also do a straight leg lift, knee thruster, or leg circle.

Upper Body Strength and Coordination:

These moves require super strong shoulders, coordination and core stability. For exercise progression start on your knees and then move to a full push-up position on your feet. Change up your feet position: wide stance, narrow stance, on one foot, feet/foot on a balance disc, on your knees or knees on a balance disc. It is important to keep your back in a straight line with your legs. Avoid sagging your stomach or putting your behind in the air. While in a push-up position start with:

• Push-Ups - Just like it sounds. Change your hand positions from narrow to wide. Try a military push-up with your hands extended above your head.
• Push-Ups with Rotation - Rotate your right arm forward and do a push-up, rotate your left arm forward and do a push-up. Continue to alternate your arms.
• Side Swings - Move the board from left to right and back in a controlled motion. You can stop at each end for added control and stability.
• Side Swings with Push-Up - Move the board from left to right and back in a controlled motion while doing push-ups. Try getting into a rhythm and complete 10 Side Swings for each push-up.
• Diagonal Swings - Rotate the board so your left arm is forward and your right arm is backward. Move the board in a diagonal pattern bringing each arm close to your chest midline. Alternate arms with your right arm forward.
• Diagonal Swings with Push-Up - While moving the board in a diagonal pattern complete a push-up. Get into a rhythm and complete 10 Diagonal Swings for each push-up.
• Clock Circles - Get into a comfortable push-up position and move the board in a circular direction. Try counterclockwise and clockwise motions. Working into a larger circle is super tough on your shoulders and core stability.
• Push-Up w/Forward Hand Motion - While on two balls move your hands forward and backward in small movements.  Complete a push-up while your hands and shoulders are moving.  If you do this on two Half-Balls you can tilt the board forward and backward while doing a push-up.
• Clap Push-Ups - Just like it sounds. Start with the standard clapper in front of your chest. For you powerhouse athletes progress to a double clap, chest slaps, clap and chest slap, or claps behind the back. Be careful with this exercise and use a spotter if needed.
• Pop-Shuv-It Push-Ups - Push up and rotate the board 180º or 360º. Land in a controlled position and repeat.
• Push-Ups with Board Row - Hold on to the ends of the board and explode with your push-up. As you push-up continue to hold onto the board and pull the board to your chest. Bring the board to your chest and back to the pivot point. This move looks like a push-up with chest slap except you bring the board to your chest.
  
• One Arm Push-Ups - With the ball or Half-Ball at one end of the board complete a push-up with the majority of body weight over the pivot point.  This can be progressed into by slowly shifting the pivot point closer to one end of the board.
• Push-Ups w/Stability Ball - Put your feet on a stability ball or balance board and complete push-ups with your hands on a Si-Board.  A second option is to have somebody hold your feet in the air like a wheelbarrow.
  
• Quadruped - Place your hands at one end of the board and your feet at the opposite side of the board. When you are balanced and stable on your hands and feet, pick up one hand or one foot. Alternate picking up a hand or foot. If this position is too difficult for your thighs you can place your knees on the board. You may want to put down a towel or pad for your knees.
• Hand Stand - Sit in the middle of the board with your feet on the floor. Pick your feet off the ground and your butt off the board. Balance on your hands with your feet forward. Advanced exercises include moving to a hand position with the bottoms of your feet toward the ceiling.
• Dips ­ Sit in the middle of the board with your hands to the side. Keeping your feet on the floor lift your butt off the board. Try a couple of dips while moving your butt in front of the board and toward the floor.
• Dips with Side Swings - Get into the dip position and move the board side to side beneath your body. You can add a true dip by bringing your butt towards the ground while rocking the board.
• Dips w/Feet on Balance Board - With your feet on a balance board complete the dip movement. You can have your hands on the ground or on another balance board.
• Back Bends w/Handstands - While lying on your back and your hands next to your head put your feet on a balance board.  Lift up on your hands and complete a back bend.  Push upward for added strength.
  

Ultimate Fitness Board:

You can do many of these exercises in different stances such as the lunge, wide squat, narrow squat and one footed. You can also do these exercises using different hole configurations. Try changing the angle of pull from in front of you, behind you and to the side. Change the positions of the Half-Balls and use one or two. For exercises above shoulder height make sure you have enough slack to avoid overstretching the bands.

Here are some exercise sequencing requiring coordiantion and endurance. You can include other exercises already listed.

• Super Six - Try this movement sequence of bicep curls, tricep kick-backs, forward shoulder raise, side shoulder raise, backward flies and back rows.
  
• Triple Chest Whammy - Stand on the board with the band resistance coming from behind you. Chest press forward, then chest flies and finish with overhead presses. Turn around and do a similar sequence with back rows, back flies and finish with overhead presses.
  
• Home Run - With the band at your side for maximum pull and body rotation you will mimic swinging motions. Start low like a golf swing, move to the middle like a baseball/softball/tennis swing and finish with a high lawn mower pull. You can do backhands or forehands.
  
• Triple Hammy Whammy - These are the same moves on your back as on your hands and feet. Use the foot strap around your foot and attach it to the strap by your head. Lie on your back and kick forward like a squat, straighten your leg and bring it down to the board then back toward the ceiling and finish with a straight leg movement in circles. Flip over on your hands and feet and do the same movements. Kick your leg backward, lift your leg toward the ceiling and finish with straight leg circles.
  
• TKO - Get into a boxing stance and try some punching moves. Do your own favorite sequence with a jab, cross hook, and uppercut. When you reach round 10 raise your arms in the air.
  
• Countdown - Take any movement and hold it for 10 seconds. Be creative with modified yoga poses with resistance. Raise your arms up and hold your hands out or try some athletic stances like basketball free-throws. 
  
• Fab Four - Use the foot strap and stand on the board. These movements involve moving your leg out to the side, across your body to the inside, forward kicking and backward kicking. Think of moving your straight leg north, east, south and west.
• Modified Cobra - Start with your hands, knees and feet on the board. Lift your body upward into the Downward Facing Dog position. Them move to a push-up position and finish with a Cobra. Reverse the order and repeat.
• Position Change - Start in the quadriped position and move to a deep lunge. You can also move both feet to the front of the board and support your body with your hands on the back of the board in the Crabbin position.
  

Si-Boards Medicine Balls:

General Warnings: Si-Boards balls bounce with extreme energy resulting in a unique plyometric effect.  These exercise movements are very ballistic, require fast reflexes and will cause soreness for first time users. The following exercises are specific to the function of Si-Boards balls.  You can perform other common medicine ball exercises not listed.

• Arm Circles - Hold onto a ball and circle your arm forward and backward.
• Arm Circles w/Bounce - Circle your arm forward then bounce the ball on ground. Catch, hold and repeat. Work in different shoulder angles. Alternate arms.
• Backstroke w/Bounce - Stand facing a wall and backstroke your arm. Throw the ball off the wall at the end of the backstroke. Catch ball in opposite arm, backstroke and throw off wall. If a wall is not available your can toss the ball in the air at the end of the backstroke.
• Dribbling - Dribble the ball with one hand in front of your body. Then switch arms and continue to dribble.  Move your arms wider for an ultra wide dribble. Add dribbling between your legs.
• Clock Throws - Stand facing a wall and start with two handed throws. Throw the ball at 12, 1, 2, 3… o’clock positions. Use all positions and work in side rotations and side bending. Positions 11, 12 and 1 should be overhead, 3 and 9 should be side rotation and positions 5, 6 and 7 should be underhand tosses.
• Chest and Underhand Pass w/Squat - Stand facing the wall and toss the ball overhand while in a semi-squat position, then toss underhand. Next coordinate overhand and underhand tosses with full squats. One pass = one squat.
• Overhead Throw w/Hop - Stand facing the wall and overhead throw against wall. Catch overhead and repeat. Add hops when catching or throwing. One throw = one hop.
• Tennis Stroke w/Side Shuffle - This two handed throw against the wall simulates tennis backhand and forehand strokes. With two hands take the ball to your side as you step forward. As you follow-through and throw to the wall shift your weight from your back foot to the front foot. Throw the ball at an angle and you will shuffle left and right. Alternate arms
• Softball Pitch - Caution with this exercise, you can really get the ball going fast.  This one handed throw against the wall simulates a softball pitch. Swing one hand backward and then forward. Release the ball against the wall and then catch.  Work in slight body rotations. Alternate arms.
• Baseball Pitch - Caution with this exercise, this should be done with the smallest balls (3” or 5”). This one handed throw against the wall simulates a baseball throw.  Stand facing a wall and open your shoulder position to 90º with 90º of elbow flexion. Internally rotate your shoulder and throw the ball against the wall. Catch and throw again. You can work different shoulder and elbow angles. Alternate arms.
• 3 Hole Punch - Stand facing wall 45º and imagine punching holes into the wall with ball throws. Throw down into the ground and close to the corner. The ball should bounce off the back wall to chest height. Catch the ball and throw straight forward. Catch the ball and throw upward like a shot put. Work in body rotation with a split stance and weight shift as you throw.
• Biceps/Triceps Mix-Up - Stand facing wall in quarter squat position. Using both hands bounce the ball on the ground with triceps presses. Move to underhand tossing the ball against wall starting between your legs. Move to overhand chest passes. Follow with overhead tosses.  Progress from quarter squat position to complete squat repetitions, split step stance with weight shift and to overhead tosses with jumps. One squat = one throw.
• Bounce Pass - Stand facing the wall. Step and bounce pass the ball on the ground. The ball will bounce off the back wall and come back to you at chest height. Work in ball fakes, overhead movement and pivoting before throwing.
• Seated Chest and Overhead Passes - Sit and face the wall. Chest pass with two hands and catch after the bounce. Then overhead pass against the wall.  Change to one handed passes. Do these with your feet on the ground or feet in the air. Add a catch and hold for added stability.
• Seated Rotations - Sit along the wall. Rotate from your left side and throw to the right against the wall. Catch while rotating to the left and throw to the right again. Switch sides. Do these with your feet on the ground or feet in the air. Add a catch and hold for added stability.
• Soccer Throw - Stand facing wall. Step and throw the ball on the ground close to the wall. The throw is an overhead throw. The ball will bounce off the back wall and you will have to catch it overhead. Exchange your feet with the right foot stepping then the left foot stepping.
• Standing Rotations w/Bounce - While standing bounce the ball to the right side of your body. As the ball rebounds guide it above your head to the left side and bounce it next to the left side of your body. Continue to alternate sides. Add squats for full body motion. Your trunk will rotate and side bend.
• Crab Walks w/Gambetta Band and Bounces - While in a semi squat position and with a resistance band around your ankles, crab walk sideways. Side step to the right with your right foot, bounce the ball and sidestep to the right with your left foot. Progress with lifting the ball overhead and bouncing.  Always keep tension on the band and keep your feet at least shoulder width apart.
• Reverse Pivot w/Bounce - Caution with this exercise for those with knee or meniscus injury. Get into a semi-squat position and reverse pivot while walking or skipping backward. With each step backward bounce the ball on the ground. Work in trunk rotations and progress this exercise with a Gambetta band.
• Tennis Stroke w/Backpedal - Continue the tennis stroke movement and throw harder against the wall. As you throw take two steps forward and let the ball bounce off the wall. Then quickly backpedal and catch the ball either before or after the bounce. Rotate, throw the ball off the wall and take two steps forward. Continue to throw and backpedal. 
• Clean and Jerk - Starting in a wide squat stance underhand thrust the ball straight up and into the air. Let it bounce once, get underneath the ball and catch.  Upon catching bring the ball to your chest and thrust upward into the air like volleyball setting. Let the ball bounce once and catch. Upon the catch underhand thrust again.
• Clean and Jerk w/Sprint - Complete the same Clean and Jerk sequence except when you chest press the ball upward throw it forward about a foot. Hold your position until the ball bounces after the chest press. When the ball bounces sprint to the ball and catch it before it bounces again. Clean and Jerk again.  Progress this exercise with a three point sprinting stance. You can also throw this ball at an angle and sprint to the right or left.
• Jackhammer - Start with a quarter squat stance and throw the ball toward the ground with a triceps push. Keep the ball close to your body then gradually extend your arms straight out. Then continue to bounce higher until your arms are fully extended over your head. When the ball is over your head fully extend your body and control the ball back down to the ground.
• Jackhammer and Hold - Start with the Jackhammer movement then catch and hold the ball when it returns to your hands. The upward thrust of the ball requires body stabilization to hold the ball. Hold the position for one second.
• Jackhammer w/Shuffle - Stand with a semi-squat position and bounce the ball with a triceps push. Coordinate your body to shuffle right while bouncing. Then shuffle left. Progress this exercise with diagonal shuffling and jumping left and right.
• Jackhammer and Jump - Start with the Jackhammer movement with a squat position. As the ball comes up, jump up to catch the ball. Continue to jump each time you catch the ball.
• Ball Slams - Caution with this exercise!  Slam the ball on the ground and let it bounce above your head. Once the ball comes down it will bounce again. Catch as it comes back up after the bounce and slam on the ground again. 
• Ball Slams and Hold - Slam the ball on the ground and let it bounce above your head. When the ball returns towards the ground catch and hold. Hold for one second. This is the reverse of the Jackhammer and Hold. You are catching the ball on its way back down before it bounces.
• Ball Slam and Jerk - Slam the ball on the ground and let it bounce.  As the ball returns back down squat and get underneath it.  Bring the ball to your chest and push upward.  Let the ball bounce back into your hands and slam again.  This can be done with one hand or two.
• Ball Slams and Sprint - Slam the ball on the ground a foot in front of you. Hold your position until the ball comes down and bounces for the first time after the slam.  Then sprint to the ball and catch before it bounces again. The further out you throw the greater distance you will sprint. Progress this exercise with a three point sprinting stance.
• Ball Slams, Jerk and Sprint - Complete the previous Ball Slam and Jerk. When you Jerk the ball upward throw a foot ahead of you. Hold your position until the ball bounces. Then sprint and catch the ball before it bounces again. Progress this exercise by getting into a sprinting stance or three point stance. You can also throw the ball to the left or right and sprint diagonal.
• Rebounding - Caution with this exercise for hand-eye coordination. Hop-step and throw the ball on the ground in the corner. The ball should bounce off the back wall and rebound over your head. Jump to catch the rebound and follow with a hop-step and throw.
• Soccer Throw and Backpedal - Stand a few feet back from the wall and take a hop-step or a few running steps. Throw the ball hard on the ground and close to the corner. The ball will bounce off the wall and over your head. Shuffle backwards to catch the ball. Run a few steps forward and throw again.  
• One Arm Snatch - Squat and toss the ball straight into the air- either underhand or overhand. As you toss into the air explode upward with your squat. As the ball bounces squat underneath it and cradle the ball in your hand like a shot put. Then push the ball upward into the air and you explode upward with your squat. Catch the ball after it bounces and toss in the air again.
• Walking Lunge w/Bounce - As you do walking lunges you will bounce the ball.  Beginners should put the left foot forward and rotate the trunk to the right and bounce the ball to the inside of your left foot. Lung forward with your right foot, rotate your trunk to the left and bounce to the inside of your right foot. As you progress, lunge forward with the right foot, rotate the trunk to the right and bounce the ball to the outside of the right foot. Continue to alternate.
• Walking Lunge w/Double Bounce - Integrate left and right rotations with each lunge. As you step forward with the right foot, bounce the ball to the inside of the right foot. As you drop your back leg down rotate to the right and bounce the ball to the outside of the right foot. You will bounce the ball to the inside and outside of each foot for each step.
• Lunge Jumps w/Bounce - Beginners should lunge jump and alternate their feet while bouncing the ball to the inside of the forward foot. If your right foot is forward, rotate your trunk to the left and bounce to the left side of your body. As you progress, bounce the ball to the outside of your forward foot. This requires great trunk rotation in opposite directions to the hips.  Continue to alternate.
• Lunge Jump w/Throws - While lunge jumping and alternating feet throw the ball off the wall. You can either throw to the front or to the side with rotation. Rotate and throw to the right side with either your right foot or left foot forward. Continue to alternate.
• Backward Thrusters - Stand with your back to the wall at least 15 feet away. Start in a wide squat stance and underhand thrust the ball overhead and backward. Turn around and catch the ball as it returns off the wall. Thrust again.
• Diagonal Backward Thrusters w/Shuffle - Stand with your back to the wall at least 15 feet away. Instead of thrusting backward directly over your head you thrust in a diagonal pattern over your shoulder. Turn around and shuffle left or right to catch the ball return.
• Wall Agility - This can be done facing the wall or being centered between two walls. Hop-step and throw overhead against the ground and close to the corner. The ball will bounce off the back wall and over your head. Turn around and catch the ball then hop-step and throw off the back wall. Continue to alternate. If you don’t have a back wall then throw at least 15 feet away from the wall.
• Wall Agility Game - This is a fun game on a handball or racquetball court. The object is to throw the ball on the ground and close to the wall. The ball will bounce off the back wall and fly high in the air. As the next person catches the ball they are only allowed to take 3 steps before they throw toward the wall. The harder you throw the further the next person is from the wall. If you miss catching the ball or can’t bounce the ball off the back wall a point is rewarded to the competitor.