Power Athlete presents a build your guide to building your own 4-Way Physio-board. Effective training tools do not have to come from a retailor. Many are available at your local hardware store, and all you need are instructions. This easy to build, cost effective piece of equipment needs to be a part of every coach’s toolkit.
First seen in our Power Ankle article, the 4-Way Physio-board is an invaluable tool for targeting many of an athlete’s limiting factors in their lower body. Adductors and abductors, internal and external rotators, and many more crucial pieces to hip and ankle movement can be targeted, stabilized and strengthened.
Power Athlete will be delivering the movements and programs to attack those limiting factors, and this simple build your own weekend project will be all you need!
Enjoy!
Prep Time: 60-90 Minutes
Supplies Cost: $15 per 4-Way Board
Supplies:
1x 2”x 8”x 8’ long, pressure treated
8x 8” 5/16 Laundry Line Hooks
16x 5/16 Washer
16x 5/16 Bolt
14x 3” Deck Screws
Instructions:
1. Measure 48” of the 2”x8” and cut the board in half for both pieces needed to build the 4-Way Board. (1:00)
2. Measure cuts for indentions of top block. First line is 10” off the edge, and indention is 4” wide. Measure 10” and a 4” indention off the opposite edge and cut. (1:30) Three top pieces will measure 10”, 20”, and 10”.
3. Measure holes for the hooks on each of the top pieces. On each of the outside blocks, measure 2” from the edge for the laundry line hook. On the 20” block, measure 8.5” for each edge for the 2 center hooks. (2:30)
4. Secure top pieces on top of long board, and drill holes for all four hooks through both boards. (3:20) Bore bigger holes on the bottom board using an 1 inch boring bit to allow for hook height adjustments and easy top board replacements.
5. Secure all 4 hooks into the top pieces with a washer and bolt on each side. (3:55)
6. Prime the holes for the deck screws and then secure all three of the top boards to bottom. (5:45) We suggest 4 screws on the end pieces, and 6 for the middle piece.
7. Apply physio-bands and move!
SOURCES
Tagged: 1441 / 4-Way Physio-board / Abduction / Adduction / Ankle / Build Your Own / Hip Girdle / Limiting Factor / Training aids
AUTHOR
John
John Welbourn is CEO of Power Athlete and host of Power Athlete Radio. He is a 9 year starter and veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition and records his podcast, Power Athlete Radio, every week with over 800 episodes spanning 13 years. You can catch up with John as his personal blog, Talk To Me Johnnie, on social media @johnwelbourn or at Power Athlete Radio.
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Where do you suggest getting the bands?
Do you know Rogue Fitness? You can get them there.
Tex,
A couple of quick questions.
I went to Lowe’s & Home Depot to find the materials to build the physio boards, but I ran into a couple issues. (1) Home Depot had 5/16 laundry line hooks, but only to a length of 4”. (2) Lowe’s longest laundry line hooks were 7″ 3/8.
Would the 3/8 7″ laundry line hooks work?
Also, it appears there are only (4) of the hooks on the physio board from the pictures, but the list of items says 8.
@rukas51,
The longer hooks from Lowe’s are going to be your best bet, as the bands need to be in line with the ball of the foot.
The 8 hooks listed and pictured above were for two boards. We found it easier to knock out two boards at a time in production. If you are only going to make a single board, then you will only need 4 hooks.
Ok. I was really excited to make this board and the only thing stopping me was the length of the hooks. Thank you for the quick response.
Tex,
I have struggled with my squat since high school. The issues I have noticed are:
1- I have trouble keeping my back straight on the way down and up (I lean forward even when I try to keep my chest up)
2- My knees constantly buckle in on the way up and down even though I try to keep pushing them out
3- and as I start to squat, my right foot goes from slightly pointed out to very noticeably out.
When I did Crossfit, the coaches gave me mobility exercises out of Kelly Starrett’s “Becoming the Supple Leopard” to work on. I did and really did not get good results. Do you think using the 4 way physio board and the exercises you posted on Attacking Limiting Factors: Hips and Power Ankle will help my problems?
Hey Tex,
Where did you purchase your hooks?
I can’t seem to find it at Lowe’s or Home Depot.
Thanks
Benny Evien
8″ length screws I believe Home Depot way back, but here is a link to order them from Amazon. Get it!