Resistance Training and Lateral Movement

I mentioned in a previous post that the body must be exercised in all biomechanical planes. Here is the link:

http://icankeepup.blogspot.co.uk/2015/09/the-new-way-to-train.html

My post entitled “The New Way to Train” basically empathised on exercising a joint based on its ability to work in the frontal, sagittal and transverse plane. For example, the shoulder can be exercised in all three planes just by performing a shoulder press, a frontal raise and a Turkish get up.

As many exercises programmes such as specific power lifting routines and Crossfit only place focus on exercises which work the sagittal plane so do athletes from a variety of field sports i.e. rugby, football and basketball. Working the frontal plane (the range of movement that allows us to move our limbs to the side) will improve joint stability by increasing muscular structure and improving neural response. This stability is important for holding your balance whilst performing lateral drills. This improves the efficiency, speed and safety aspects of the task. Of course practicing frontal plane strength drills will build explosive power that will allow you to propel your body sideways.

Avoiding frontal and transverse plane movements will see an athlete developing muscular imbalances which can result in repetitive stress injuries and low stability. Always focus on a joints range when it comes to writing a programme.

Equipment:

Slide Boards are a fantastic tool. Practicing lateral lunges on a Slide Board will build strength on abductor and adductor muscles around the thigh.

Resistance bands are very handy for strengthening the Gluteus Medius. This is important for lateral movement and for good running mechanics. When the Gluteus Medius is weak your knees will start to bow in when you run. Place a band around your ankles, go into a quarter squat and practice crab walks. Take slight steps to the side to keep continuous tension on the hips.

Plyometric exercises in the frontal plane are a brilliant way of performing post activation potentiation on the glutes. Attempt 3 sets of 10 repetitions of star jumps and you will understand what I mean.