Slackline training: what is it and what are its benefits

It is increasingly common to see young people balancing on a rope in squares and parks. Would you dare to try it? Know what the slackline is and its benefits.

Last update: 27 March, 2022

Walking on a rope may seem impossible at first. However, with a little practice, a lot of balance and concentration, it can be achieved. If you like adventure, fun and challenges, then it may be your ideal training. Read on to find out what is slack line and what are its benefits.

The slack line it is a sport of balance. It consists of walking on a rope attached to two fixed points. According to historians, it is a practice that was born as part of a training for climbers in the Yosemite Valley, in California (United States).

The inventors were Jeff Ellington and Adan Grosowsky, who included it in an exercise routine to achieve better balance. It is becoming more widespread and is performed both professionally and for entertainment in the open air.

The slackline and its variants

slacklining means “tight rope”. Is about walk from one end to the other of a rope attached to two points fixed. The rope is not placed too tight, so it swings and adds more difficulty.

Balance, posture and concentration are the fundamental pillars to achieve skill. You don’t need a lot of equipment to do this exercise.

With a ribbon or a nylon or polyester rope and a support to hold it, we can start. In squares and parks it is common to see the line attached to two trees.

The following are some of the variants that we can try.

trick linethe most traditional way

for the practice of trick line a 5 centimeter (cm) tape is used. The line should be placed about 120 cm from the ground. The length of the route will be between 15 and 20 meters.

While the challenge for beginners will be to cross the rope, the more experienced will demonstrate their entire repertoire of jumps and skills.

longlineto walk on the rope

At long line a rope 30 meters long and 2.5 cm wide is used. The exercise consists of walk the line from one end to the other.

There is a special emphasis on balance and concentration, as the rope is not placed too tight, so there is more swing.

Even kids can tightrope from an early age to strengthen their balance and proprioception.

high linedo you dare to walk on a rope in height?

This is the modality with the highest risk., since the rope is held at a height of 20 meters or more. The best thing will be to observe the professionals and marvel at their skill.

However, if you are one of those who likes extreme challenges, but you do not have enough experience, you can use a safety equipment to avoid a dangerous fall. It is ideal to admire natural landscapes and clear the mind.

Rodeolinethe most difficult one

In this modality, the rope is placed slightly taut, so the line takes a U shape and the swing is much greater. This feature makes it one of the most difficult tests. The practice is also known as freestyleline.

Yoga slack linebenefits for the body and mind

For a more advanced level of slack line this possibility arises. It is about performing yoga asanas, but on the rope.

In this case, the line must be well tensioned to keep us on it. Connecting the body, breath and mind is also possible at height.

water lineideal for summer

As its name implies, a line is placed on the water. Movement adds a difficulty factor, since the line will also move. In addition to practicing it as a sport, it can be a fun game for the pool.



These are the benefits of the slackline

The slack line allows us to improve balance. However, it also offers many other advantages that will help in various activities of daily living.

A clear example of the benefits of slack line It is presented by a study that experimented on the combination with the program FIFA 11+ in terms of neuromuscular control training. The results showed that the rope offers similar improvements and suggests that it could be an alternative approach to achieve the goals of enhanced sensorimotor control.

These are some of the benefits of tightrope practice:

  • More balance: continuous training on the line improves balance. Walking on an unstable rope, which swings and moves with every movement, is quite a challenge.
  • Proprioception: It is the body’s ability to detect the movement and position of joints, muscles, tendons, and ligaments. Walking on a tightrope activates our proprioceptive system and increases reflexes.
  • Greater concentration: Maximum concentration is required to achieve body control and pass the test. It is recommended to fix your eyes on a specific point to avoid distractions. In fact, there are those who maintain that practicing it is like meditating on the move.
  • Better posture and control: posture is important to achieve the proper technique that allows us to walk on the line. The torso should be upright and the arms stretched out to the sides, as if we were in the shape of a cross. Through a study carried out in 2016 on balance training for older adults, it was concluded that the slack line It has a positive impact on reducing the risk of falls.
  • Leg work and middle area: the slack line It allows us to strengthen the legs, since it works all the muscles of the lower body. It also activates the muscles of the core.
  • Reduces the risk of injury: the slack line It helps to strengthen the torso, the legs and to work the entire middle area, with which the possibility of suffering muscular injuries decreases considerably.
This exercise could be applied to older adults to improve their balance and prevent falls.


Get the ideal balance for your life

If you like challenges and adventure, the slack line It can be the ideal sport to test your skills. You can start in a nearby square or park, where two trees allow you to place the rope.

As you improve, you can encourage yourself to practice it at height or in any of its variants. It is a fun exercise that can be applied as a workout or to have a good time with friends.

If you need a more balanced life, you can complement it by applying healthy habits in your daily life. You will thus enjoy all its benefits.

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