Planes of Motion:
Sagittal Plane – Moving from front to back (basic squat, bicep curl, lunge)
Frontal Plane – Moving side to side (side lunge, lateral shoulder raise, lateral flexion of spine.
Transverse Plane – Rotational Movement (Baseball swing)
Movements through every plane of motion are essential to any exercise regimen. Biologically we have evolved to move in multiple directions. If you analyze how muscular anatomy works by looking at most athletic sports, you will see that we are supposed to challenge our bodies in all planes. Sadly, over the last few years I have witnessed many exercise regimens that seem to be obsessed over one plane of motion before all others. That plane of motion is the Sagittal Plane. Now why would this be, especially if you consider the variety of exercises you can create in the other planes as well as the Sagittal. Simple explanation: the Sagittal plane is by far the easiest to teach of all planes. Why? Because its something we are used to doing every single day of our lives. Everything we do in our realities is forward and back, so training that plane makes things very easy on the trainer. When I first started as a trainer, I was set in the Sagittal Plane. All my personal workouts, as well as my client workouts, consisted of primarily forward to back motions. Looking back, I probably would have been appalled by my lack of knowledge. After years of research and thousands of hours of obsessive experimentation, I realized that this needed to change.
It wasn’t until I started analyzing combat sports that the significance of the other two planes came to my complete attention. After participating in Boxing and Muay Thai, it became glaringly obvious that Transverse plane (rotation of punches, kicks) and Frontal plane (lateral movement, head movement) motions were extremely important to implement within my personal routines. Further confirmation of this came when I started to look at Football, Hockey, Lacrosse, Soccer, Baseball and pretty much all sports and the importance of the other two planes. I began to learn about lower back and knee injuries occurring in people, because of joints abruptly moving in way they weren’t used to being put in before. After learning the information, I brought it to my attention that all my clients, as well as myself, need to implement this with every person if I ever expected to master my craft. Over the last few years I have developed a system called Multi-plane Ballistic Movement, which incorporates all these planes put into each exercise.