Foundation Movement Sequence- 6 Key Moves To Start Your Balance Training
Follow these steps with every ride and you will master your Si Board in no time. Apply these key foundation movements to every stance/position on your Si Board for a well rounded program. These moves apply to push ups, reverse push ups, bridges, dips, kneeling and any other fun thing you can think of.
0:13 How to get started- Getting on your board First place the ball to the side of the board. Step on the low side then step on the high side. Gently shift your weight and stay over the bolts on the ends.
Start this sequence every time for a safe ride. Always spot yourself against a stable surface. Move the board in all directions while holding onto a stable surface. Then stay centered and gently let go. Increase your ride motion as you get more comfortable.
0:44 Your foundation sequence for multi-directions
The first and easiest move is to move the board from left to right. I am using the entire board space and riding from end rail to end rail. This is perfect for understanding weight shift from foot to foot.
Next, move the board forward and backward on a centered placed ball. This is actually very difficult to get used to because you aren't used to having your hips sliding forward and backwards.
Twisting on the center is great for understanding your hip rotation. This move will also help you keep an upright position as you spin the board around.
The diagonal move uses the entire board space from end rail to end rail. Your lower body is in a rotated position relative to your trunk. This is a great movement for learning how to carve your turn.
The clockwise counterclockwise movement while the ball is centered under the board. This is a difficult move to do without the use of your hands on the table. It really requires finite coordination from your feet.
And lastly the 360 spin with the ball under the center. Once you master these moves you're going to do the same sequence with the ball under the edge.
2:00 Same sequence edge riding
Keeping the ball to the right side of the board you're going to ride left and right in a very short distance.
Then move the board forward and backward while on the edge. You're really going to feel the right leg fire up because most of your weight distribution is on the right leg.
Twisting on the edge will help you carve your turn. You'll learn how to move the board with your weight being centered over the right leg then adding your hip rotation.
Clockwise and counterclockwise rotation on the edge will fine tune your coordination for that one foot.
Don't forget the diagonal on the edge because I certainly did.
And lastly, the 360 spin while on the edge. Master all of these moves using your right leg and left leg.
As you progress you'll find the two ways of riding your Si Board. Staying centered and reacting to the board motion. Or actively riding in all directions.
Well Si Boarders- there you have it. Your foundation movement sequence:
Left and Right Forward and Backward Twisting Diagonals Clockwise and Counterclockwise 360 spin
Teaching Your Clients How To Ride A Si Board Balance Board
1) Place the ball under the left side of the board.
2) Place your right foot on the board over the bolt hole. The board side must be touching the ground.
3) Place your left foot on the left side of the board and over the rail bolt. This is the side in the air.
4) Gently shift your weight and level the board.
Always keep your feet over the bolt holes when using one ball. This prevents the ball from sliding to the outside of your foot and causing you to fall.
It will take several training sessions for your athletes to get used to this type of training. This is a great sequence to get started every time you ride. These movements warm up your hips, engage core control and let you feel how much motion you have over the ball.
Spotting your athletes is always important. Always have them hold onto a stable object and you spot them from behind. Never let them ride without a spotter unless they have complete board control and know how to start and stop safely.
The general movement pattern is:
1) Left and Right- swing your legs left and right like a pendulum
2) Forward and Backward- move your hips forward and back to feel the sliding motion
3) Twisting- rotate one leg forward and the other backward to twist the board
4) Rotation Clockwise and Counterclockwise- rotate your hips in circles
Beginners have a hard time separating the upper body from the lower body. Their body will shift entirely with the board. To help your athlete, place your foot on the board top and gently guide it in the directions they need to move. Provide feedback by gently holding the hips. As your athletes progresses, have them stay centered and gently let go. Let them try to react to the board.
Learning how to stop is very important. If you feel the board going backward, it's best to squat down, grab the board and step off backward. To stop going forward, lean in that direction and step off forward. To stop the board to the side, ground it to the side or ride it to the side.
Instructions On How To Use A Balance Board
Si
Boards are intended as balance training devices and should not be used as toys.
They require focus and attention at all times for a safe ride. Practice how to
start and stop to build the confidence to ride in an open space and progress in
exercises. Si Boards balls are completely unique, solid and fast and provide
for a difficult ride for beginners. Please follow all precautions and safety
guidelines.
General Balance Progression:
From easy to difficult
1 Half Ball
1 Half Ball and 1 Ball
2 Balls
1 Ball
1 Small Ball inside a Large Half Ball
1 Medium Ball inside a Large Half Ball
How To Balance On One Ball:
Step 1:
Put the board on the floor and the ball to the left of the board.
Step 2:
Place the ball under the board and inside the rail on the left side of the
board. Do not place the ball in the center of the board or under the right
side. The right side of the board should contact the ground and the left side
should be up in the air supported by the ball.
Step 3:
Place your right foot on the board over the right side bolt. If your foot is
placed too far inside of the rail bolt, the ball will roll to the outside of
your foot and cause you to fall. Keep your feet pointed forward.
Step 4:
With your weight on your right foot place your left foot on the left side bolt.
You should have a wide stance that is comfortable for you. Again use the rail
bolt as a guide.
Step 5:
While holding on to a stable surface, squat down and shift your weight slowly
to your left foot. As you balance your left foot on the ball the right side of
the board will lift off the ground.
Step 6:
Use this hip sequence to feel the amount of movement of the board. Keep your
body centered as your hips shift to move the board left/right, forward/back,
twisting, counterclockwise/clockwise. This sequence should be done every
time until you get comfortable riding in open space.
Step 7:
At first you naturally look down at the board for visual feedback however this
can throw off your balance. As you progress with better balance, look forward
and keep your eyes level as you would in daily living.
Step 8:
After you feel comfortable with the board movements gently lift one hand off
the stable object and see if you can maintain a centered position. When ready
lift both hands off. Always keep a stable object or spotter available as you
learn how to balance.
Step 9:
Once you get comfortable starting you should learn how to stop properly.
Afterwards you can decrease the use of a spotter as needed.
How To Stop:
Step 1:
If you feel yourself getting unbalanced and the ball is under the right foot
shift your weight to your left foot and ground the left side of the board. Do
the same for the right. Practice several times to feel the board slide to the
ground.
Step 2:
If you feel unbalanced because the ball is moving to the front of the board,
push your toes down, move your hips backward and lean your shoulders forward as
you squat down. Grab the front of the board and ground the board backward. The
board will be at a steep angle as you hang on. Step backwards and off of the
board.
Step 3:
If you feel unbalanced because the ball is moving to the back of the board,
push your heels down, move your hips forward and lean your shoulders backward
slightly. If you are still unbalanced, lean forward, ground the board forward
and step off the front of the board.
Step 4:
Advanced riders can jump off the board for safety. Do not try to overcompensate
and maintain balance if you cannot. The ball will roll beyond your center of gravity
and cause you to fall.
How To Balance On Two Balls:
Step 1:
Put the board on the ground and place a ball at each end of the board.
Step 2:
Place a ball under the board and inside of the rail. Place each ball close to the
end as possible. If the balls are close together you must keep your stance
wide.
Step 3:
Place your right foot on the board near the end and over the ball. The board
will feel like it is floating forward and backward.
Step 4:
Steady the board and shift your weight to your right foot. Step up using your
right leg and place your left foot on the board. You should have a shoulder
width stance.
Step 5:
You will feel the board floating left and right and forward and backward. You
can move the board in small movements. You will learn how to balance on your
toes and heels as the board tilts and slides forward and backward.
Step 6:
Advanced users can step in the middle of the board with one foot..
Step 7:
You can change your stance width or orientation to the board. As you advance
you can cross step, change foot positions, balance on one foot and combine
motions.
Add Your Upper Body:
Step 1:
Progress from two balls to one ball. Place each ball under the board, inside of
the rail and close to the ends as possible.
Step 2:
Step to the side of the board. Place your hands at the nose of the board. Level
the board with your hands.
Step 3:
Put the foot closest to the board on the tail of the board and steady yourself.
Then put the other foot on the tail of the board.
Step 4:
Hold on tight and use your upper body and legs for balance. The board will
shift from side to side. From here you can stand, lift one foot or put your
knees on the board to maintain balance.
On Your Belly: Learning the surfing pop-up
Step 1:
Place two balls under the board and get on your belly.
Step 2:
Get in a push-up position with your hands grabbing the side and front end of
the board. Push up quickly, push your feet off the ground and move your them
under your body.
Step 3:
Land on the board with your feet in a comfortable stance. You may still hold on
to the board.
Step 4:
Adjust your feet and stand from this position.
Combining Motions Train Your Whole Body:
These exercises require great core
strength and stability. Do not attempt these exercises unless you are able to
do them on the ground on a stable surface. Use a spotter when necessary. Adding
other exercise devices increases the risk of injury from the devices and
complex movements. Always follow the safety precautions of the exercise
devices.
