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We are happy to announce that our online video library with more than 40 great 6D SLIDING exercises is finally back! We have updated the video player to be more intuitive to use on a mobile device, tablet, and desktop. We hope that you like it.

You can access to the library here

You will need the password you got when you purchased your 6D Sliders. If you don’t have the password anymore – then send a mail to 💪

Happy Sliding!


Currently she has completed +200 official marathons and has no plans to stop. As a long-distance runner its tough to stay clear of injuries and Pernille reveals that she has certainly also had her fair share of them.

To stay strong and minimize the risk of injuries, she often uses 6D SLIDING next to running to protect and strengthen her muscles and joints.

Pernille Krogh

Age: 29 years old

Club: Member of Club 100 Marathon Denmark

Instagram: pernille_krogh

Privately: Pernille is born and raised on Southern Zealand, and has since lived a couple of years in Copenhagen. Right now she is based in Jutland as she is currently in the process of taking her Basic Officers Education at the Varde Barracks where you are introduced to leadership training for the Danish Armed Forces. Pernille already has a Professional Bachelor in Nutrition and Health as well as a Master´s Degree in Sports and Health with a specialization in Competitive – and Elite sports.

Link to articles in other languages / here you can also by you own set of 6D SLIDERS.




Personal trainer Vygante Kirkutyte shows in this great article on how to exercise the entire body with the 6D Sliders.

Vygante Kirkutyte has made a very effective 4 week program that everybody can follow.

Pictures by Klaus Rudbæk

Vygante Kirkutyte, 23, is a personal trainer and dietician. She also offers private group training and bootcamps. She has a bachelor’s degree in nutrition and health and has, among other things. strength training, bodybuilding, functional training and TRX as its training specialties. / @vygante_k


The 6D CARE Sliders are used by professional physiotherapists and osteopaths around the world. One of them is Sports physiotherapist Arjan Hermsen from Fysio Donders in the Netherlands.

Here are his thoughts and tips for using the 6D CARE Sliders from 6-Directions.

“I found 6-Directions through Social Media, and their sliding concept was something that I was missing in our daily practice! My co-workers and I are now using 6D CARE daily and with great enthusiasm. We are using our 6D CARE sliders with our regular patients as well as with athletes within running, handball, climbers, soccer and so on. The big advantage of 6D CARE for me is that it’s possible to train in multiple ways: for body control, strength and stability at the same time! 6D CARE is very versatile, easy to use and to take with you, which makes it an indispensable tool in my work as a sports physio!”

Arjan Hermsen

Physiotherapist and Sports physiotherapist, Master in Musculoskeletal Revalidatie Fysio Donders, Netherland

Arjan Hermsen has worked as a physiotherapist since 2012. With a Master in Sports Physiotherapy from HAN in Nijmegen, Netherland (Master Musculoskeletal Rehabilitation), he specialised in muscles rehabilitation, injury prevention tendons and joints, especially concerning injury occurring before, during or after exercise. His goal is to get his patients back to before the injury occurred as quickly as possible, and preferably by doing exercises that come closest to the patient’s sport.

Visit his website here

My top 5 exercises with 6D CARE

Here are my top five 6D CARE exercises I used with my clients. There are of course many more possibilities, simply ensure to keep varying and challenging your clients and always keep in mind what your goal is for each exercise.

Running man

3 series of 30 seconds.

The aim is to do as many repetitions as possible within the time limit while keeping your back as neutral as possible.

Sliding side lunges

4×8 repetitions.

Great for eccentric work and adductor related pain. Put your weight on the static leg, and pull the opposite leg back towards your static leg.

Curtsy lunges

3×12 repetitions.

Slide your leg from standing position behind your other leg and keep your weight on your front leg. Great for provoking and controlling the valgisation of the front leg.

Sliding push-up

3×10 repetitions.

This exercise is good for the core and in my opinion a great sport-specific exercise. You can do it on your knees or your toes depending on the stress you would like to put on your core muscles. Start in a push-up position and slide up with one arm, from there pull yourself back up to starting position and change arm.

Spiderman push-up

3×10 repetitions.

Another great exercise for the core and arms. Do a normal push-up and then pull your knee up to your elbow. Keep your back neutral.


Of all the racquet sports badminton is the fastest, involving flying foot, lightning reflexes, terrific body balance, excellent reach, quick recovery time and immense stamina to dominate.

Elite badminton players are required to have a high level of skill. Though, to be a successful badminton player you also need to possess a variety of fitness capabilities such as; Aerobic fitness, reflex, flexibility, speed, balance, reaction time, agility, power and strength. All these fitness components can be developed with systemised assessment and training with 6-Directions. There are no rest intervals between prolonged rallies. This meaning a player needs to be incredibly fit to withstand the physical strain, otherwise he is liable to lose long rallies due to fatigue and injuries.

Strength-training with 6-Directions

Due to the low weight of the racquets and the low inertia of the shuttlecock, badminton players gain an advantage from an increased level of strength endurance and speed strength. With the help of 6D SLIDING from 6-directions, a badminton player can develop both strength endurance and speed strength by using a variety of sliding exercises. 6D SLIDING can be used in combination with other strength-training tools such as Dumbbells, barbells and kettlebells, as well as rubber resistance power bands. Before any 6D SLIDING training programme, a proper warm-up with stretching is recommended as it will help expand the range of movements and increase the core muscle temperature. Post-workout stretches will improve the muscle recovery and prepare the player for the next session.

“Several of these strengths and injury prevention exercises, which are extremely important for elite players, might be a bit boring. Training with 6D SLIDING makes it much more fun for both older and younger players.”

– Casper Wiklund, Head Coach, Lyngby Badminton Club.

Major muscles used

Badminton involves the use of several muscles groups depending on the movement performed by the players. Badminton requires a lot of lunging movements. With the various 6D SLIDING lunge exercises, you will engage several muscles from hamstring to gluteus maximus or butt muscles. The adductors and abductors, respectively, are also heavily used, especially when doing lunges in multiple directions and angles. It also includes loads of twisting and reaching movements which place a significant demand on your core muscles, waist and lower back. Smashing the shuttlecock uses the muscles of the chest, back and shoulder, and the degree of use solely depends on the shot being played.

“6D SLIDING trains the core, which incredibly important for all the movements we make. It trains as well our coordination and stability of the body.”

– Casper Wiklund, Head Coach, Lyngby Badminton Club.


As strength training is one of the fitness components that need to be addressed in your programme, you should perform compound 6D SLIDING exercises with multi-angle and jointed range for making it skill and functionally specific. Perform exercises for both anterior and posterior compartment is recommended for better effectiveness and to reduce the risk of injuries due to overuse.

“Our players use them when they are out at tournaments and preparing for matches. It is easy to use to warm up the joints and muscles – We recommend our players to take 6D SLIDING with them in their gym bags anywhere!”

– Casper Wiklund, Head Coach, Lyngby Badminton Club.

These 7 step will improve your overall badminton skills

  • Work on all components of fitness along with the strength protocols — speed, agility, quickness, reaction time, flexibility and breathing technique play a vital role in developing an overall fit player.
  • Establish a varied warm-up routine, from dynamic to PNF stretches. Incorporate 6D SLIDING as part of the warm-up to work on footwork.
  • Footwork and on-court drills specific to a particular skill set can be drawn up either with an assisted or 6D SLIDING.
  • Speed and explosive power work through plyometrics, 6D SLIDING can be used as tools with a varied time interval and recovery ratios. Rally simulation can be done with recovery ratio timings.
  • Good aerobic regime plays a vital role in recovery and sustenance for long rallies and recovering between high-intensity points.
  • Increasing fitness by restoration of muscle tissues during rest. Make sure you are getting seven to eight hours of sleep each night and adhering to a good active or passive recovery protocols, especially before badminton games.
  • Finally, strength and explosive power conditioning with 6D SLIDING should form an essential part of your training programme to maximise speed on the court and powerful overhead smashes.

#badminton #6DSliding #6DSport


Have a new look at 6-Directions exercise videoes!

ExorLive and 6-Directions have recently teamed up and launched a new exercise module with 6D SLIDING exercises available at and mobile app:

  • +40 new sliding exercise videos, pictures, anatomical illustrations
  • Multilingual (ENG, SWE, DK, FIN)
  • Cloud-based
  • Hassle-free sharing and distribution to clients regardless of web platform or operating system
  • Easy to integrate with journal systems

Functional slide training with the 6D Slider allows the body to stabilise while doing core exercises. 6D SLIDING also enables the user to train muscle interaction, from the inner, small supporting muscles to the large, visible muscles. All of our slide exercises are in the form of video clips, drawings of performance, anatomy figures and explanatory text, making it easier for you to ensure higher quality in the execution of sliding exercises – even when you are at home!

Home Training with 6D SLIDING gives better performance in daily life and sport.

Use ExorLive to create and design training programs

Over 19,000 professionals are using ExorLive to create and design training programs and now you can create your own personal 6-Directions training programs for your athletes in connection with rehabilitation, specialised training or general training. You can send the slide training programs via PDF, Mail or ExorLive mobile app. Your athletes can now perform 6-Directions’ slide exercises on their own or under review.

About ExorLive

ExorLive is the Scandinavian leading digital exercise software for creating professional exercise programmes easily. With more than 5.000 quality assured exercises, you can discover new exercises and inspire your patients in new ways. ExorLive is usable within several professions, such as teaching, training and rehabilitation and professional groups, such as chiropractors, occupational therapists, physiotherapists, instructors and personal trainers. See more at

We want to show the World how to slide with 6-Directions, so sign up at to create your training programs for yourself or your customers!


The 6-Directions concept can be tailormade to fit almost any kind of fitness studio. Read here how Gitte Salling, the founder and CEO of the danish fitness chain Energii, uses the 6-Directions sliders in a great way:

“The 6-Directions sliding concept is a perfect, fun, and safe tool for use at Energii’s Heat It Up® classes. In 2017 we had our own private label sliders made. Besides using the Energii sliders in our classes we are selling them as a part of our “Summer Kit” – a tote bag including a bath towel, two Energii sliders with 60 inspirational training videos utilizing the 6-Directions sliders.

We recommend our members to bring their “Summer Kit” and sliders on their holidays! The sliders are an easy way to stay fit, since they can be used everywhere. There are so many different exercises and you can easily get a full body workout only by using the sliders. Personally, I always bring my sliders when I am traveling.”

Gitte Salling

Founder & CEO


We just got these great pictures from Reishin Dojo Aikido, a great Aikido club in Odense, Denmark.

They love the 6D Sliders and we love how Sensei Merea and his Aikido-students use them to have fun and train at the same time – Both equally important when body and soul work together if you ask us. Aikido is often translated as “the way of unifying life energy” so the synergy with 6-Directions could almost not be better.

Sensei Merea and his Aikido-students

#Aikido #MixedMartialArts #6DSliding


Club La Santa, the world’s top sports and activity holiday resort based in Lanzarote, has added 6D SLIDING to their free activity programme.

“We’re really pleased to be one of the first fitness resorts in the world to offer 6D SLIDING. It will further enhance our comprehensive activity programme. This concept will take functional training in new directions. The classes are available free to all our guests and we believe they will become very popular.”

– Claire Dyson, Head of Club La Santa

We have put together a “Club La Santa Workout” with 10 great 6D SLIDING exercises – performed here by Emilie and Phie from the Green Team.

#LaSantaSport #6DSLIDING #GroupTraining


At the Inspire Convention 2016 we attended with the 6D MOVEMENT class where movement expert Magnus Ringberg showed his sliding skills to the participants.

Magnus inspiring teaching is based on the ability to transfer your body and how to move with ease and effortlessness – For this the 6D Slider is the perfect tool.

Magnus Ringberg is a physiotherapist, Bachelor of Science in Physiotherapy, from the university of Lund in Sweden.

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