Slackline

Walking on a slackline has appeared recently as a new form of recreation activity. It has become popular mainly in young generation and it appears as an interesting form of spending a free time. The slackline is a nylon or polyester strap of a different width (usually 2.5 -5 cm) fixed between two points. The width and quality of the strap and the strengthening level determine the elastic features of the slackline.

Roots of walking on a rope can be found in the arts of Middle Ages acrobats, circus rope walking, then in physical education systems of philanthropists and turners. In the modern form the slackline is connected with the Yosemite climbers in 1070s, who first started to use hollow flat slings.

The slackline thanks to its material and financial modesty spreaded fast among the teachers, trainers and physiotherapists. The slackline starts to appear in the school P.E. programmes, trainers use it as a form of training on unstable areas, and physiotherapists find it as a suitable complement in rehabilitation and spine treatment.

There are two ways to strengthen the slackline – using a strengthening device or a pulley system. Instructions are part of every bought package, so we will not describe it here. The strengthening device is easier and serves for strengthening shorter slacklines. The pulley system is more efficient and enables strengthening long “lines”.

Slackline exercises

Among basic exercises on the slackline belong:

One leg stand. The standing leg is slightly bended, eyes are looking on a chosen fixed point in front of us, do not move with your head, arms are bended upwards.

Both legs stand. Balancing on both legs is harder at the beginning, but it is suitable to practice it for walking on long “lines”.

Walking forward. When walking we have slightly bended legs, eyes are looking forward on a fixed point, shoulders are held backwards, the pelvis is lined. Arms bended above the head help to balance better the unbalanced stands. During a bigger move sideward a fast leg bending can help.

Knee-bend. Knee-bend is quite a simple element of balancing on the slackline. We can load equally both legs or transfer the centre of gravity to only one leg. We try it in different leg positions.

Walking backwards.

Turn. When turning we lose the fixed point for a while, therefore we have to do the turn fast. Turning is done on toe soles.

Jump. Jumping on the slackline is a good exam of a dynamic balance. It is necessary to jump on the slackline from the top to balance the body when landing easily. Be careful when fixing the slackline. During this exercise there are twice bigger forces pressing on the fixes than during walking. The strength size pressing on fixed points reaches normally 12-15 kN during different dynamic elements.

Walking with hands in hips. Walking with hands in hips excludes balancing with the upper arms. Stability has to be kept by the trunk movement or by the free lower limb.

Sit, knee-bend and lie. Sit, knee-bend and lie on the slackline are complex exercises of coordination, strength and balance. We try to do soft landing, do the rescue.

It appears that it does not care if we try to do first steps on the slackline or if we start with the balance exercises. Both approaches lead to similar results.