Many traditional training programs fall short in incorporating movements from all three planes of motion due to a combination of historical training philosophies, a focus on muscle isolation, and a lack of awareness regarding functional and sports-specific training.
Historically, training programs, especially those for general fitness, have emphasized movements in the sagittal plane, which includes forward and backward movements such as running, squatting, and pressing. These exercises are straightforward, easy to teach, and have clear progressions, making them staples in many training routines.
In addition, conventional strength training often aims to isolate specific muscles or muscle groups. This approach leads to a preponderance of machine-based exercises that typically operate in a single plane, usually the sagittal. While these exercises can increase muscle size and strength, they do not always translate to improved athletic performance, which requires complex, multi-planar movements.
Moreover, the lack of awareness or education on the importance of frontal (side-to-side movements) and transverse (rotational movements) plane exercises means these important aspects of training are often overlooked. Without guidance from knowledgeable coaches and trainers who understand the biomechanics of sports, athletes may not realize the benefits of training in all planes of motion.
To combat these shortcomings, it's crucial for training programs to evolve, considering the comprehensive demands of the sport and the movements athletes will perform during competition. This evolution involves incorporating exercises that mirror the multi-directional nature of sports and addressing the need for functional strength and conditioning that supports the athlete's overall performance and injury prevention.
Training across all three planes of motion—sagittal, frontal, and transverse—is vital for athletes to enhance functional strength, prevent injury, and improve sport-specific skills. By incorporating exercises like medicine ball throws and utilizing advanced equipment such as the Proteus Motion's 3D resistance system, athletes can experience a training advantage that translates into superior performance on the field.
THE SAGITTAL PLANE:
ENHANCING FORWARD AND BACKWARD DYNAMICS
The sagittal plane bisects the body into left and right halves, involving movements that occur in a forward or backward direction. This plane includes exercises that involve flexion (bending) and extension (straightening) of the joints. For example, when a baseball player runs bases, the dominant movements of the hips and knees during sprinting are in the sagittal plane. The sagittal plane is also the one most athletes prioritize in their training while neglecting the frontal and transverse planes.
Exercises: Squats, lunges, deadlifts, bicep curls, tricep pushdowns, and leg presses.
Please note that the exercises listed are not exhaustive in nature. There are plenty of other movements that are sagittal plane dominant.
Relevance to Athletes: Enhances linear speed, vertical jump height, and the ability to accelerate or decelerate, which are essential for pitching, hitting, and fielding.
THE FRONTAL PLANE:
BUILDING LATERAL STRENGTH AND STABILITY
The frontal plane divides the body into front and back halves, encompassing movements that are side-to-side. It is also one of the most neglected planes when it comes to building strength. Many athletes prioritize sagittal plane movements such as squats, deadlifts and bench presses but neglect movements such as lateral sled drags, lateral lunges and other movements involving their limbs' adduction (moving towards the body's midline) and abduction (moving away from the body's midline). Lateral movements are less common in day-to-day activities, which is why they are often undertrained. Quick side-to-side movements are crucial for baseball athletes and occur within the frontal plane. Hitting, throwing and fielding all involve high movement competency and strength in the frontal plane.
Exercises: Lateral lunges, cossack squats, lateral step-ups, lateral arm raises, lateral sled drags and pushes.
Please note that the exercises listed are not exhaustive in nature. There are plenty of other movements that are frontal plane dominant.
Relevance to Athletes: Improves lateral quickness, enhances stability, and builds the muscles of the hips and core, contributing to a stronger, more stable base for throwing and hitting.
THE TRANSVERSE PLANE:
CULTIVATING ROTATIONAL POWER
The transverse plane divides the body into top and bottom halves, involving rotational movements or movements that have a rotational component. This plane is significant in almost all sports since it involves the rotation of the torso and the transfer of energy from the lower body to the upper body. A baseball player swinging a bat or throwing a ball relies heavily on rotational movements that occur in the transverse plane. Although baseball is a rotational sport, trainers may often neglect supplementary training in the transverse plane, thinking their sport-specific activities are sufficient. However, training speed, power and strength through rotational patterns play a massive role in ensuring that baseball players maintain movement quality and power throughout a long season.
Exercises: Medicine ball rotational throws, chops, rotational lunges, rotational rows and presses.
Please note that the exercises listed are not exhaustive in nature. There are plenty of other movements that are transverse plane dominant.
Relevance to Athletes: Critical for developing rotational power, which is key for pitching and hitting, and enhances the ability to change direction quickly, which is vital for all aspects of field play.
PROTEUS 3D RESISTANCE:
A GAME-CHANGER IN TRAINING
The Proteus Motion system offers a revolutionary way to train in all three planes simultaneously. Its 3D resistance technology allows athletes to perform movements that closely mimic game-day actions. For instance, the Proteus system can be used for rotational exercises that enhance a pitcher's throw or a batter's swing, providing resistance in a fluid, three-dimensional space which challenges the athlete's muscles and coordination in a comprehensive manner from the ground up.
The Value of 3D Resistance Training Proteus Motion's system benefits athletes by offering resistance that adapts in real-time to the force exerted by the user. This allows for a more natural movement pattern, promoting muscle engagement similar to in-game mechanics. The system's ability to track velocity and power output also provides immediate feedback, which is crucial for measuring progress and making precise training adjustments.
IN CONCLUSION…
Incorporating exercises in all planes of motion is essential for athletes aiming to enhance their performance across all aspects of their sport. By embracing a well-rounded training approach that includes sagittal, frontal, and transverse plane exercises, athletes will build a strong foundation for dynamic movement, ensure muscular balance, and greatly reduce the risk of injury. For baseball players, this comprehensive training methodology is not just beneficial—it's critical for achieving peak performance and longevity in the sport.
Want to learn more about how Velo Baseball approaches training hitters and pitchers? Contact us.
