Our body functions in 3 basic planes of motion- sagittal, frontal and transverse. Sagittal plane is characterized by forward and backward motion, frontal plane is side to side motion and transverse is twisting motion. Our everyday motions are typically composed of one predominate plane with the 2 other planes used in the supporting roles. An example of this is walking. When we move forward we primarily use the sagittal plane, however the frontal and transverse planes are vital to allowing the proper mechanics necessary to achieve the movement of walking. Without the frontal and transverse planes of motion, more stress is created in the sagittal plane, ultimately leading to injury. Lack of training in the other planes of motion leads to limited endurance and causes premature fatigue.
Visualize the way football players, baseball players, soccer players, etc, move during a game. They step to the side, they step and rotate with every pivot, they twist and turn, all in reaction to the game they play.
Next time you participate in activities such as throwing a baseball or gardening take notice of how our body moves throughout all planes of motion.
So if our body functions in 3-D, why don't we train in 3-D?
Examples of 3-D "Jumping Jacks"
The key to minimizing injury and improving performance is to find the exercises which facilitate motion in all 3 planes which is specific to your sport.
Below are videos to show "jumping jacks" performed in the 3 planes of motion demonstrating different variations arm and leg patterns.
Did you think there is only one way to perform "jumping jacks"?
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