By Grace Yawman, DPT
When it comes to athletic performance, many people focus solely on moving forward and backward (sagittal plane) in their workouts. However, training in multiple planes of motion – sagittal, frontal, and transverse – can unlock greater strength, mobility, muscle balance, sport preparation and injury resilience. Here are the benefits of multi-planar training and how you can incorporate it:
Understanding the Three Planes of Motion
There are three planes of motion, which are the:
- Sagittal Plane – Movements occur forward and backward, such as running, biking, squatting, and lunging
- Frontal Plane – Movements occur side to side, like lateral lunges, side shuffles, and jumping jacks
- Transverse Plane – Movements involve rotation, such as Russian twists, wood chops, and rotational lunges
Why Training in Multiple Planes Matters
- Improved Athletic Performance – Most sports and daily activities involve movement in all three planes. Training multi-directionally enhances coordination and efficiency, making you a more well-rounded athlete.
- Injury Prevention – Repetitive movements in a single plane can lead to muscular imbalances and overuse injuries. Incorporating lateral and rotational movements strengthens stabilizing muscles and enhances joint integrity.
- Greater Functional Strength – Everyday movements—like twisting to grab something or stepping sideways to avoid an obstacle—occur in multiple planes. Functional training helps improve strength and mobility for real-world activities.
- Enhanced Core Stability – Multi-planar exercises engage the core more effectively, leading to better posture, spinal health, and overall balance.
How to Incorporate Multi-Planar Movements
- Enhance Basic Exercises: Add a rotational or lateral component to traditional exercises. For example:
- Squats → Lateral Squats
- Lunges → Rotational Lunges
- Planks → Side Planks with Reach-through
- Include Unilateral Movements: Single-leg or single-arm exercises force your body to stabilize in different planes, improving balance and coordination.
- Incorporate Dynamic Movements: Try exercises like:
- Lateral bounds for explosive side-to-side power
- Medicine ball rotational throws for core strength
- Skater lunges to improve stability and agility
Final Thoughts
Training in multiple planes of motion is essential for building a resilient, well-balanced body. By integrating sagittal, frontal, and transverse movements into your workouts, you’ll enhance athleticism, prevent injuries, and move more efficiently in daily life.
How can Evolution Help?
Physical therapy can be both a treatment and a preventative. As with any sport, working with a Physical Therapist can be highly effective in keeping you doing what you love by minimizing pain, injury, and downtime. If you’re looking for ways to elevate your performance, consider incorporating some of these tips into your routine, and reach out if you need to schedule an appointment to ensure your body is prepared for the many movement demands of life and sport!
