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Get Started Here. Learn How To Ride a Balance Board and See The 6 Foundation Movements


6 Foundation Sequence Movements


Elysia Tsai, M.Ed., ATC shows you how to fast track your ride on a Si Board. Multi-direction balance training gives you the freedom to move in all directions and with free rotation.

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.

Stay tuned for our Foundation Movement sequence using our solid urethane ball for multi-direction movement. We are going to fast track your progress to riding your Si Board.

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



Home Fitness Training Circuit of FUN


Join Elysia at the demo area and #GETONNIT. Have fun with this circuit and combine the best of both worlds. Jump on your Si Board and add the battle ropes to pump up your cardio. Then down to the ground for multi-direction push up and dip stability. And finally end with some plank madness working your posterior and lateral sides. Have fun with this 3 x 30 rep circuit.

0:01 CARDIO, CORE, STABILITY CIRCUIT
Today is a day to get Onnit!

0:11 3 ROUNDS X 30 REPS

0:24 30 REPS EACH DIRECTION

0:35 MULTI-DIRECTION STABILITY

0:51 DEEP LUNGE FOR FUN

1:00 LAYBACK… GET UP!

1:05 PLANK ROTATIONS

1:12 HAVE FUN SI BOARDERS!

Holy wowzers! Do you think the iphone could color correct me? I tend to turn a little green when I work out. There’s nothing better than a 6 AM workout and an evening workout at the end of the day. I love it.

1:32
I got nothing. I better eat something. Already Si Boarders, see you later!



10 In 1 Training System Part 1- Get The Most Out Of Your Balance Board


Part 1 of our instructional series includes Half Balls and Balls under all Si Boards. Versatile and progressive training for all Original Boards and Starter Boards with this first series. Elysia Tsai, M.Ed., ATC takes you through the progression to better balance training with quick results for your athletes. The combos are listed below:

Rocker board- 2 half balls
Wobble board- 1 half ball
Single Pivot board- 1 half ball and 1 ball
Double Pivot board- 2 balls
Multi-Direction board- 1 ball

Add resistance bands to all above combos and you have 10 training devices in one! Get yours today and Jump Into The Next Generation Of Balance Training.



10 In 1 Training System Part 1- Get The Most Out Of Your Balance Board


Part 2 of our instructional series includes Resistance Bands on all Original Si Boards. Elysia Tsai, M.Ed., ATC takes you through the progression to better balance training with quick results for your athletes. The combos are listed below:

Rocker board- 2 half balls
Wobble board- 1 half ball
Single Pivot board- 1 half ball and 1 ball
Double Pivot board- 2 balls
Multi-Direction board- 1 ball

Add resistance bands to all above combos and you have 10 training devices in one! Get yours today and Jump Into The Next Generation Of Balance Training.



Take Your Push Ups The The Next Level By Adding Motion


Elysia Tsai, M.Ed., ATC takes her brother through a push up challenge. Watch as we find his weak points in his kinetic chain and slow down to get quality of movement instead of quantity of push ups. Quality movement helps engage the core better and activate your stabilizers for injury prevention. And of course we can't help but goof off at the end.

(0:00) Poor muscle activation leads to sloppy push ups. Watch the board touch the ground as Daniel does push ups. This means that he's not fully activating his muscles for good movement coordination and you can see that it's easy to power through the movement.

(0:19) If we slow down and concentrate on the movement we can fully engage the muscles. Now watch as the board is steady. We're getting quality of movement instead of quantity.

(0:31) If we change the joint angle we can find more weak points in the movement pattern. Notice the difference in the steadiness of our hands which results in board shake.

(0:43) When we add complex motions with our push ups we can further increase our motor control. Push ups with motion help increase strength at every joint angle and throughout your entire range of motion. You'll have better motor control and coordination and a decreased potential for injury. Balance boards help improve your strength, stabilizers and injury prevention training.

(1:07) And now it's time to goof off with my brother.



4 Unique Push Up Sequences On Your Si Board Balance Board


Elysia Tsai, M.Ed., ATC demonstrates how to use a Si Board balance board to make your push ups more functional. Using a moving surface helps activate the abdominal muscles and increases core stability.

A Si Board can move in all directions which helps with shoulder joint position awareness. Keeping your spine stable and moving the board in all directions helps train your strength in various positions.

A push up on a Si Board will force you to work through any weak spots or sticking points. This moves are great for all athletes and general fitness.

(0:05) First start on your knees and progress into the exercise. keep your upper body stable and move the board left and right, forward and backward, diagonal and in circles. This helps warm up your shoulders before you try these exercises on your feet. You can also do these moves on two balls or half balls.

(0:46) 1: Standard push up

(0:48) 2: Push up with rotation

(0:51) 3: Movement- you'll notice that my core always stays in the same position. Move the board left and right, diagonals and circles.

(1:13 )4: Push up with movement- this is an amazing move for strength and core control as you move through your entire range of motion through the push up. I'm actually hitting every joint angle with side to side motion. Do the same with a diagonal movement while doing a push up.

(1:31) )5: Stability hold- This takes motion to a whole new level. With these moves I really have to fire up my core and spinal stability to control the motion of the board. Move the board left and right and hold steady at the very end. Once you have control then move back in the opposite direction.



4 Moves To Take You Push Ups To The Next Level


Test your push ups, shoulders, chest and core stability by taking these advanced moves to a Si Board balance board. Push ups on a freely moving surface is super challenging requires you to engage your entire body.

Si Boards use a solid urethane ball for 360 degrees of multi direction training. The balls are fast, extremely responsive and make your balance platform very unsteady.

Elysia Tsai, M.Ed., ATC demonstrates planks, clap push ups and chest slap push ups on a very fast moving and responsive balance board.

1) Plank Position- with your forearms on the board hold a plank position. Then take your knee to your elbow and hold. This is a great warm up move.

2) Push-Up Position- take your right knee and bring it towards your right elbow, then sweep it under you and take it towards your left elbow. This dynamic move will prepare your core for being off balance.

3) Clap Push-Up- the board has to be completely centered over the ball and the board needs to be level. As you land your hands, wrists and fingers will adjust to the board tilt.

4) Chest Slap Push-Up- push off equally to avoid any excessive side to side motion.


How To Ride A Balance Board- Get Your Athletes Started Here


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.