Athletic performance comes down to your ability to master multi-planar movements.
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Sports occur in all planes of motion: sagittal (forward/reverse), transverse (rotational/twisting), and frontal (lateral/side-to-side). Hence: multi-planar.
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Your goal as a coach should be to help your athletes become as physically competent and skilled in all planes. Leave no stones unturned in the weight room to ensure success in sport.
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The often-forgotten frontal plane is one that focuses on lateral and side-to-side movements. Consider the “athletic position/stance” in sports where a player is slightly bent at the knees and hips, a torso angle that is slightly leaning forward, forward gaze, and hands down by the side are ready to react.
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Now, imagine that athlete would... turn and sprint, turn and backpedal, side shuffle to track down a defender, jump and land, etc. You can begin to see how important this position and these motions are now in sports.
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There are many ways to load the frontal plane of motion in a training program. Big hitters to build strength in revolve around the hips, knees, and groin (inner thigh) muscles.
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Exercises such as these below—among many others—tend to get the job done well:⠀
1) Lateral Squats & Lunges
2) Cossack Squats & Lunges
3) Curtsy Squats & Lunges
4) Lateral Step-Ups & Step-Downs
5) Lateral Hopping & Jumping
6) Lateral Shuffling & Runningâ €
Dominate the frontal plane and you’ll dominate sports
Reposted with permission from @MatthewIbrahim https://www.instagram.com/p/CPTNZAGjrw3/
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