No Plane Left Behind: Multi-Planar Training

Sports are played in all 3 planes of motion. They flow and operate cohesively and constantly. Often one, sometimes even two, of these critical planes of motion are left out of our preparation especially in the weight room. Although often unintentional due to the fact that the commonly thought “most important” lifts are found in only one plane, failing to have a multi-planar training regimen can leave our athletes at a significantly higher injury risk and have them ill equipped for performance. If the sport we are training for demands a skill, it had better be found in our training!

The 3 Planes of Motion: Sagittal, Frontal, Transverse

Sagittal Plane

This plane breaks the body into right and left halves. The sagittal plane is by far the most incorporated and used plane of motion in training programs. It contains movements that move forwards and backwards such as sprinting, bench press, squat, backwards running, power clean and countless other examples that use flexion, extension, dorsiflexion and plantar flexion. The benefits to moving in this plane are foundational to linear strength and power. Since most programs spend the majority of time in these movements and are very familiar with them, here are some examples of a few lesser utilized sagittal plane exercises that will give some great “bang for your buck”.

Farmers Hold with Plantar Flexion

This exercise provides a variety of benefits in a short amount. Grip strength (which has been proven to be linked to reducing the likelihood of concussions), shoulder stability, core strength and stability along with lower leg strength and resiliency (gastrocnemius). This movement is great to pair with an additional accessory movement as it is not as taxing as a compound movement.

Tibialis Raises

The tibialis anterior is an often overlooked muscle that can be very beneficial to strengthen. It can be seen as the “first line of defense” of impact and force that occurs when the foot strikes the ground. If we can strengthen the tib as part of a symmetrical and holistic training program we can provide greater protection to the knee when it comes to force consumption.

Frontal Plane

The frontal plane breaks the body front and back halves. Movements found in this plane are often overlooked and rarely as prioritized as their sagittal plane exercise counterparts. They are absolutely essential for sports that require change of direction, shuffling, crossover running and lateral movement in general. The frontal plane consists of movements going side to side such as lateral lunge, shuffling, lateral raises and many other exercises using abduction and adduction. These are two great examples of frontal plane exercises that should be in every program to help bulletproof those abductors and adductors!

Lateral Lunge

This movement is a staple of the frontal plane because of how many different muscle groups are involved (quads, hamstrings, glutes, adductors, abductors) and how it can be heavily loaded at the top end of a progression. Along with a balanced agility movement program, lateral lunges can help add to the ability to change direction at a high level.

Copenhagen Plank

This exercise is an excellent tool to target the hip adductors in a way that without a specific machine or equipment is difficult to replicate outside of sport. It will be sure to challenge your athletes in a way that they most likely have not challenged before. Start with the knee on the bench to shorten the lever and tension until they have gotten comfortable and strong enough to move further off the bench to the ankle.

Transverse Plane

This plane of motion divides the body into top and bottom (superior and inferior) halves. Similar to frontal plane movements, exercises in the transverse plane are often the most underutilized. These exercises are rotational, both internal and external, by nature. Because almost every sport in existence needs rotation it is critical to include movements throughout the week in the transverse plane. These are two of our favorite exercises to get our athletes rotating!

Medicine Ball Rainbow Slams

Using med ball for power development is one of our favorite tools because there is very little risk, technique is easily coachable and picked up and most importantly they can be moved FAST! This exercise utilizes rotation at the hips and core and is best performed with light medicine ball.

Landmine Rainbows

Similar to the medicine ball rainbow slam, landmine rainbows utilize rotation but do so more controlled, polished and are strength concerned. They are great to combine in a training week along with other rotational movements to develop your athletes symmetrically appropriate.

The best way to ensure you are training multi-planar is to take a “30,000 foot view” at your program and categorize each movement into one of the three planes. Identify which plane is not represented and where exercises from within an under represented plane can be inserted. Training in all three planes of motion is key to developing well rounded, risk averse athletes ready to perform at a high level!