Скачать или смотреть Functional Scap, Pelvic and Core Stability for Athletes | Si Boards Shuffle Board Series Tutorial

Elysia Tsai., M.Ed., ATC takes you through this fun Shuffle Board series. These moves are great for overhead athletes, throwers and diving sport moves. Being able to coordinate your hips, trunk and shoulders in close chain stability and synchronized patterns. Perfect for rehab, part of your circuit and a fun challenge with your friends!

Hey everybody, Elysia here from Si Boards. We are going to do the tutorial for the Shuffle Board series. This is one of my favorite moves because it involves zig zagging your board across the room, it is so much fun!

We are going to do a variety of stances for you, push up, bridges and your normal ride so stay tuned because it's going to be fun.

The heart of the Shuffle Board move is to weight transfer from one end to the other, carve a turn and then weight transfer back to the other side, carve a turn and then weight transfer. This is a great advanced skill and I know you're going to have fun so let's get rocking.

0:44 Shuffle Board Ride. Weight transfer, shift, weight transfer, shift and repeat

1:03 Reverse Shuffle Board. The Reverse Shuffle Board is hard because you have to have more weight on the toes, lean forward and walk the board backward. It's very awkward but super fun.

1:22 Tow Rope Pull. I need help from my lovely assistant Mando! The key with this move is to have Mando continuously pull me at the same rate and tension so I can get a little bit of a backward lean and shuffle board forward.

1:50 Broom Push Reverse Shuffle Board. Just to give me a little backward pull. Remember if you don't have a fitness broom you can use Mando's fitness mop. The fitness mop is patent pending- you heard it hear first folks!

2:22 Push Ups. I would suggest first trying this on your knees and work the board forward and backward so you understand the whole range of motion. And then get ready to go to a full push up

2:40 Reverse Shuffle Board Push Up. Walk the board backward while your hands are on the board and feet are on the ground. The scap control is amazing!

2:48 Reverse Push Up. This move is much harder and involves your feet on the board and your hands on the ground. Walk the board forward and your abs and back will be on fire!

3:19 Backward Reverse Push Up. Walk the board backward to your starting position in the zig zag moves.

3:35 Full Bridge/Crab Shuffle. This move is so much fun. I would start out first with your back on the ground and feet on the board. Get used to the motions and get your pelvic stability down. You will feel this in your hamstrings.

4:05 Backward Bridge/Crab Shuffle. Pull board with your posterior chain, maintain a strong thorax extension.

4:25 2 Ball Regression. To take it down a notch, because being on one ball is very difficult you can use two balls under the board. This will keep the board level. It makes all movement easier.

Alrighty Si Boarders, have a blast, let me know which shuffle board is your favorite. I personally love the tow rope pull the best- I love the feel on the back of the legs. The push up moves are amazing on the abs- they just really fire you up.

Alrighty Si Boarders, I'm Elysia. Have a great ride and continue to keep on breaking the rules.

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Elysia Tsai, M.Ed., ATC is a Certified Athletic Trainer, owner and developer of the Si Boards. We have a great line of high performance training products just for you. Made and assembled in the USA with the best quality materials and attention to detail for durability and lasting value. Our multi-direction balance training systems, unbreakable medicine balls and responsive power rope balls will transform your training into efficient, functional and full body activation. Let us help you compete at your best!