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Core Board Training

post #1 of 15
Thread Starter 
Upon first glance at a Core Board class at your gym, you may think that Reebok has simply created a "productized" version of the wobble board.

However, that would not be entirely true!
An understanding of the developmental history of these products, can clarify their differences.

Wobble boards were first developed as variation s of teeter totters. They are a superb balance training tool, but their range of motion may be limited. You can shift your weight foward and back, or side to side, but in most cases, it is not possible to rotate. In performing certain exerises, the board will touch bottom, making the balance somewhat less dynamic. For many balance challenged people, the boards may be impossible to use.

In 1998 a physical therapist named Alex Mckechnie developed a board that allowed training around 3 axes of rotation. The board had additional qualities of torque and recoil. Reebok joined forces with McKechnie in creating a training program for what came to be known as The Reebok Core Board.

When you move from side to side , the board's recoil characteristics push you back in the opposite direction. Your muscles must then work more effectively
to cope with the board's response.

Another interesting feature is a mechanism that adjusts the board for high, medium and low stability. this is invaluable in a group exercise setting.

The training program is developed on a principal of layering. We first teach people how to stabilize by finding their transverse abdominal muscle and pelvic floor. The exercises progress from simple to challenging. Depending on where you stand on the board, the balance and stability challenges will differ.

Many traditional abdominal exercises can be performed on the board. But a bit of a challenge is added. When lowering the legs, you have to keep the board at one level! Ouch! You can also use the board for upper body strength, integrated with scapula alignment. Do a push up with your hands on the board, the rotate the board! Here's the link. Be sure to check out all 3 programs, hard Core, Power Zen and Sports Core.

<FONT COLOR="#800080" SIZE="1">[ December 16, 2001 01:46 PM: Message edited 1 time, by Lisamarie ]</font>
post #2 of 15
Thread Starter 
One more thing I forgot to mention: I was telling the Trainer about a ski training workshop I am putting together with Top Gun. We are combining the Core Board, Rebounder and Stability Ball!
She recommended using the board for decceleration exercises, such as alternating lunges, that do NOt go to full range of motion.
post #3 of 15

You put it out there very well.

I know the core board looks boring but once you get on it and go through a workout you will never look at it the same. It is a great whole body workout that will get the skier ready for anything you can ski on. I highly recommend everyone who can to try it. It will improve your performance across the board.

I can't wait for our workshop. It will be so much fun. If any of you are in the area and female drop in. I am sure you won't regret it.
post #4 of 15
Cool stuff.

I'll try some of that on the wobble board tonight - recognizing the differences LM highlighted of course.... :

edit: At $189, I'll stick with the wobble board for home use!! :

<FONT COLOR="#800080" SIZE="1">[ December 18, 2001 04:09 PM: Message edited 1 time, by Tanglefoot ]</font>
post #5 of 15
Tanglefoot makes a good point...$$$$$$

Here's my problem...what is good exercise equipment to buy to relate to skiing and getting a good core and balance workout?

I have a Nordic Track, a Fitter, Skating Slide, Wobble Board, Dynadisks, and a Fitter Board Rock. I will be buying a Fit Ball this Spring.

Reading about the Reebok Core Board, is it worth the major bucks? Does it round out the stuff I have? If I got it for a 30 day trail(don't know if available), can I "train" myself on it?
post #6 of 15
Thread Starter 
You know, if any of you already belong to a gym, I don't think there's any reason to go out and buy these things. Just like the stability balls, they will eventually show up there, either in a classroom scenario, or on the training floor. Already, many gyms now have a few wobble boards, dyna disks and foam rollers on the gym floor.

If you see them at the gym, check them out, especially if someone is giving a class. There is also a way to attach resistance bands to the board, which is kind of cool.
What would be great, is if gyms at resorts started to feature some of these.
post #7 of 15
Thread Starter 
Not sure whether this was a compliment or not. Apparently, some of my students had been watching the Core Board workshop. When I came in to teach my Pilates class today, some of them said to me "Wow, you had so much more endurance than the younger teachers!"

What I did notice, is that the Pilates instructors, as well as some of the "skier chics" needed to use far less energy to maintain balance and stability. I believe that was the reason we were able to maintain stamina. Some of the other teachers who were equally, and in some cases, infinitely more "fit", were flailing body parts all over the place with every move, making themselves exhausted every 10 minutes or so.

I've seen this happen countless times in one day ski classes. By lunch time, the 20 somethings are ready to go to the bar for apres.
I, however, am just getting warmed up! [img]tongue.gif[/img]
post #8 of 15

Sounds like you have all the toys you need for a well rounded conditioning. The Core Board will add to it but is not necessary. Wait and see it your gym gets them like Lisa suggested. Then if you must own one get it.

As Lisa said the Pilates and ski chics were rock solid on the core board. The others will have to catch up. The director where we are doing our workshop told me she wants us to run by her what we are going to do on the board to make sure we two are not doing anything that the other instructors can't do. She knows us too well.
post #9 of 15
Well, unfortunately your boss is thinking of egos rather than customer statisfaction/inquiry.

One of the things the math teacher in me always has is "one more Ah ha" up my sleeve. A student will discover something, you need to be prepared to keep the hook going with an extra..."look at this".

I think it is the same way in anything you do. Why should I only learn what you can do, why not learn more? Show me what I am capable of doing, then hint at the fact that this is only the beginning!!! What better way then to show that even as instructors some have more of "it" than others. Not a "show off" situation, but a glimpse of confidence, smoothness, something extra in the future.

Good luck with your class. Unfortunately I am one of those non-gym members, so I will have to get a hold of one for a demo somewhere.
post #10 of 15
Thread Starter 
Kee Tov, OUCH!!! You just hit a sore spot! This is actually the second time I've taken this certification. they did a preliminary last year, and asked for instructor feedback. Since then, I've taken many other workshops in it.
During the training, our micro manager sat on the floor and chatted.

Ironically, in the January schedule, I have no core board classes. This one time workshop is my only chance to show what I know!
Well thats what happens when you've been teaching 29 years, and working for a 29 year old!

While I'm on this topic, {warning, tearful female talk coming up} I want to thank everyone who participates in this forum. Work has been stressful. Our new "assistant" group exercise director "forbids" me to teach anything that would make my class unique. The opportunity to at least discuss creative programming ideas with a group of highly intelligent people like yourselves has helped me keep my sanity!
post #11 of 15
Yeah, I will go over what we will do in the ski workshop and then who knows what will come out of me. I can hear Lisa laughing right now. Of course I will have to show them the next level because some of them will be ready for it. I usually do what I feel is right because when you layer you can teach them how to do almost anything and do it safely. The director, actually she does not have an ego problem, will be cool with it and the assistant, the one with the ego problem, will have no clue about what will be happening. She will be in another club at the time of the workshop. She did not want us to do it but our director gave us the go ahead. Such fun and games.

Reebok is coming out with videos for the core board for 2002. You can call Reebok directly or check their website for the information.
post #12 of 15
Thread Starter 
Yeah, and the director skis. The assistant director thinks skiing is "stupid".
Nuf said!

Anyway, I will try to get some of this on my digital camcorder, and put it up on http://www.ski-fitness.net

It depends on how vain I am, though. The camera is not kind to me!

BTW, I may start a separate thread about how we plan to develop this class, and ask some of you for feedback. Let me know if you are interested!
post #13 of 15
Something that keeps goig around the teaching profession in my district is: it is easier to ask forgiveness than permission.

Do what you think is right for your class! F*** 'em if they can't take a joke. If the class loves it (they will), they will be on the director's case complaining that there isn't more of this wonderful stuff.
post #14 of 15
Thanks for the support. I always do what is right for my class. They are the important ones and deserve the best I can do for them. Will let you know how it goes.
post #15 of 15
Thread Starter 
Some new thoughts on this. Having worked with the board for a few months, now, I am more apprecative of its benefits. A major focus of the sports medicine certification I'm working on is integrated training.

This means strength training should be integrated with balance and stability training. If you think about it, skiing itself is an integration of balance, strength, stability and coordination.

Since the Core Board is not an extreme balance challenge, you do not need to use a significantly lighter weight load if you integrste your balance training with muscle conditioning. If I were to try the same amount of weight on a wobble board, I may run into some problems! Also, the idea that you can adjust for varying levels of stability is a nice feature.

At the fitness convention I attended last weekend, I saw many demonstrations of exercise sequences that were extreme balance challenges. Although they were fun to do, I can't really say that they were all that functional.

So the Core Board defintely has its purpose in allowing someone to develop an integrated strength and balance program. At $189, it is still an expensive purchase, though. If you belong to a fitness center, wwait till they decide to bring them in.
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