- Re-activating and strengthening the gluteal muscles
- Shoulder instability and rotator cuff issues
- Boost the natural release of anabolic hormones
- Training for power and speed
- Exercise groups in-depth
- Conditioning for golf
- Core training part I: Inner and outer unit
- Effective and safe supplements
- Flexibility/mobility in-depth
- Planes of motion
- Prevention and rehabilitation of hamstring injuries
- Weight loss workouts
- Core training part II: a functional approach
Planes of motion
By Bram Swinnen
Human movement is described in three dimensions, based on three planes of motion:
The sagittal plane
The frontal plane
The frontal plane also cuts vertically through the body, dividing it into an anterior and posterior part. The frontal plane involves right and left (lateral) movement, like overhead pressing.
The transverse plane
The transverse plane is horizontal, as it divides the body into an upper and lower part. The transverse plane involves rotational movement, like the Russian twist, bench press, push-up and rowing exercises.
Activities in sports and daily life require movement in all three planes simultaneously. A forehand in tennis, a header in football, a dunk in basketball, a spike in volleyball, a golf swing are all multi-plane movements. A workout that involves movements in all three planes of motion will therefore have a better carry-over to sport.
Multi-plane movement is an essential component of fun
ctional training. Adding exercises that occur in two or three planes of motion to your workout, like the lateral squats, the 3-spot lunge, the PNF rotational chop and lift, will maximize the carry-over to sports.