Tornado™ Board The Cyclone™
Tornado™ Board
Dynamic Rotational Kinetics

The Tornado Board is used to create rotation around the vertical axis to fully engage the core. This single-axle rotational device is used to improve ambidexterity and proprioception through the use of multiple plane, rhythmic, full-body movements.

The Tornado Board
The single axial mechanism creates rotation around the pillar of power. Note the stability of the trunk and head as the arms and legs contribute to movement.

By stimulating the proprioceptive system in the transverse plane with predictable rhythmic movements, the Tornado Board creates a unique opportunity for the athlete to establish better overall balance and ambidexterity. These are key elements necessary for developing the neuromuscular skills required for optimum performance.

Predictable, rhythmic, ambidextrous conditioning drills and exercises are the foundation for fluid mechanics, easy transition and smooth recovery. As we become familiar with “contrary motion” (e.g., right foot forward, left foot back) and the centrifugal forces created by rhythmic rotational exercises, the body’s kinetic chain moves towards complete integration resulting in more fully developed proprioception.

The Tornado Board
Karl List performing prone lateral trunk flexion with single leg raise on the Tornado Board. This exercise is great for core function and stability.

The 320/220/180 Advantage
Variable resistance settings create three different and unique rotational capabilities.

320-degree Configuration
The Tornado Board produces approximately 320-degrees of rotation around the vertical axis (160 degrees to the right, 160 degrees to the left). This is great for improving overall balance, fluid movement and smooth transitional skills. This free-flowing setting creates a mind-body connection that makes us more aware of gravity as it hyper-activates our vestibular system (much like a child spinning in circles or the practice of tai chi).

220-degree Configuration
With a simple adjustment in resistance, the Tornado Board will produce approximately 220-degrees of movement (110 degrees to the right, 110 degrees to the left) with more rapid transitions at either end of the range. This creates greater demand on core muscles, unifying them with the entire kinetic chain.

180-degree Configuration
The short-range configuration adds increased resistance and reduces the range to approximately 180-degrees (90-degrees to the right, 90-degress to the left). This produces the skills for rapid transitions and further increases the demand on the core muscles and their integration with the kinetic chain. This configuration is used to develop power and speed in the transverse plane.

Both the 220 and 180 settings can be used for rotational strength exercises as well.

The 320/220/180 Advantage
Note the position of the name "Tornado Board."

Neutral Position
180 degree rotation
220 degree rotation
320 degree rotation

Benefits and Functions

Uses centrifugal force and contrary motion to increase core health and functionality Provides prone lateral trunk flexion and rotational strength exercise capabilities Uni-axial rotation isolator provides up to 320-degree range of motion to develop vertical - axis awareness Utilizes predictable, multiple plane, rhythmic, full-body movements to enhance ambidexterity and proprioception in the transverse place


Tornado Board™ Exercises
The Tornado Board can be used to perform standing and prone exercises.

Karl List performing rotation with squat and high-low reach on the Tornado Board. This exercise challenges and defines the righting reflex mechanisms.

As centrifugal force pushes out against the transverse abdominals, they respond automatically by drawing in the gut content. Maintaining a wide base of support and strong arch position improves communication in the ankle, knee and hip complex resulting in greater joint stability.

Pro fitness champion Theresa Hessler performing lateral trunk flexion on the Tornado Board. Typical oblique exercises focus on single vector stress. The Tornado Board provides multiple-vector stress due to the prone position and the resistance elements of the equipment.


The Cyclone™
Multi-Axial Rotation

The Cyclone takes the functionality of the Tornado Board to a multi-axial dimension. By adding the rotational disks of the L.I.S.T. Core-dinator, the Cyclone provides dynamic, tri-axial demand (Tornado Board axle plus the rotational axles for each foot or hand) creating stability and functionality in the major joint complexes of the shoulders and hips.

Cyclone Exercises
The Cyclone can be used to perform standing and prone exercises.

Theresa Hessler performing Cyclone fourth position. The single axle of the Tornado Board demands trunk stability while the foot disks provide multi-vector stimuli. This stimulates the primary and secondary muscles of the pelvic floor, promoting better pelvic position and core stability. The contrary motion created by the device creates ambidextrous awareness.

Karl List performing an advanced functional shoulder exercise on the Cyclone. The single axle of the Tornado Board demands trunk stability while the hand disks provide multi-vector stimuli. This exercise is great for developing strong dynamic shoulder function and a stable thorax.


The Tornado and Cyclone are registered trademarks of List Integrated Systematic Training, Inc.

Special thanks to Theresa Hessler for being our fitness model. Theresa is a Personal Trainer and Pro Fitness Champion working out of world famous Gold's Gym in Venice, California.

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Copyright 2004 Karl List, All Rights Reserved