Increase Your Competitive Level With Board Pushes | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

Increase Your Competitive Level With Board Pushes

April 11, 2013 | Robert Taylor

Finding new, creative and safe ways to increase your competitive level in a strength and conditioning program is crucial to your success. One of the best ways to challenge your body, encourage teamwork and develop leadership skills is with Board Pushes. (Try this interval training workout.)

Board Pushes are similar to Plate Pushes, but you push a sled constructed of two-by-four planks. Watch the SMARTER Team Training at the bottom of this article to see it in action.

Next time you are in the weight room, try adding Board Pushes to your workout. Select one of the workouts below, and let the intensity and fun begin!

As a warm-up...

Place a cone at a distance where you can push the board up and back in about 20 seconds. In groups of four, push the board up and back, while your teammates complete warm-up exercises—such as Stationary High Knees, Stationary Buttkicks, Lunges, Jumping Jacks, Push-Ups, Pull-Ups, grip exercises, ankle exercises and Glute Bridges Each person must push the board up and back before moving on to the next exercise as a group. Choose five to 10 exercises.

As a workout...

Mixing Board Pushes into your training session is easy. Form groups of three: one performing an exercise, a spotter and a motivator. Push the board as far as you can for 30 seconds. Rotate positions with the spotter and the motivator.

As a finisher...

To finish a tough training session, pair up Board Pushes into groups of two. Place cones at the distance where you can push the board up and back in about 20 seconds. If you are working with teammates, vary the distance based on ability.

Have a partner pick an exercise out of a hat—e.g., Wall Sits, Farmer's Walks, Towel Holds, Tuck Jumps, Explosive Push-Ups. Push the board through the course twice while your partner performs the selected exercise. Rotate positions when complete.

Editor's Note: Coach Taylor has developed the SMARTER Team Training Audio Interview Series, dedicated to promoting critical thinking, reason and the public understanding of prudent, practical, purposeful and productive strength and conditioning practices for clients and athletes. Listen to episodes featuring some of the best practitioners in the fields of strength and conditioning, personal training, sports nutrition, sport psychologys and many more here.

Robert Taylor
- Robert Taylor is the founder and owner of SMARTER Team Training. He has served as the head strength and conditioning coach at Loyola University Maryland;...
Robert Taylor
- Robert Taylor is the founder and owner of SMARTER Team Training. He has served as the head strength and conditioning coach at Loyola University Maryland;...
Must See
Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 1,878,530
Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 2,733,015
Margus Hunt Benches 385 Pounds for Five Reps
Views: 18,578,295

Featured Videos

Quest for the Ring: University of Wisconsin Views: 224,260
Path to the Pros 2015: Training Days Views: 117,335
Quest for the Ring: University of Kentucky Views: 388,894
Load More


STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers


Latest issues of STACK Magazine


Women's sports workout, nutrition and lifestyle advice


Gaming, entertainment and tech news

Basic Training

Military-style training for athletes


Find the latest news relevant to athletes

More Cool Stuff You'll Like

3 Specialty Barbells That Build Strength and Size

The barbell is a beautiful thing. So simple, so primal and yet so effective. The barbell has gotten countless athletes brutally strong, densely muscled...

Your High School Weight Room Is Inadequate

Spark Motion Takes Baseball Training to the Next Level

Battle-Tested Workout Equipment You Can Make Yourself

3 Pieces of Inexpensive, Effective Football Training Equipment

12 Must-Have Items in the Athlete's Gym Bag

The Best Workout You're Not Doing

Common Lifting Accessories and What They Do For You

VertiMax CEO Mike Wehrell on Life After Football

6 Ways to a Better High School Weight Room

Previewing the New Fitbit Flex

Fitbit Surge vs. Charge HR: Which One Is Right for You?

Guide to Training on Different Surfaces

Training Tool: SKLZ Recoil 360

A Field Guide to Weird Looking Weightlifting Bars

Show Your Team Pride With a Cirrus Stability Ball

The Most Overrated Equipment in the Gym

One Piece of Home Exercise Equipment Every Athlete Needs

Nike+ FuelBand Tracks Your Everyday Activity

Pros and Cons of Using a Weightlifting Belt

17 Insanely Expensive College Athletic Training Facilities

Spend Less, Get Stronger

8 Training Innovations Shaping the Future of Fitness

Improve Your Batting Average With a One-Handed Bat

5 New Game-Changing Fitness Inventions

Training Tool: SKLZ Quick Ladder

Embrace Contact in Basketball With This Tool

5 Fitness Trackers That Are Worth the Money

Basketball Workout: Vary Your Equipment

Push-Up Equipment That Works

Short on Workout Equipment? Try These Tips, Part 2

Short on Workout Equipment? Try These Tips

Under Armour's Armour39 Helps Athletes Get Better

Weight Room Debate: Should You Wear Lifting Gloves?

New Cirrus Yoga Mats Let You Show Team Spirit

STACK Tests: RockTape

Low-Cost Speed Training Gear

A Better Foam Roller: the enso Roller by EvoFit, Reviewed

Fitbit Force: They Got it Right

Mayfield Wildcats Get a New Training Home

The Best Home Exercise Equipment For Under $200

Previewing the Armour39

Best Baseball Equipment for Pitchers

A Simple Home Gym Setup and Workout

You Need These 4 Fitness Training Accessories