Movement skill is something that is taken for granted. Pretty much once you have walking down, everything else you learn as you go. Very rarely do people get any proper tuition in to proper movement and posture and even those that do don’t always transfer this knowledge to their exercise.
By understanding skilled movement and using it in our training you will discover that more of the gains you get from exercising actually transfer to your sport. For example if you can bench press 70kg and train up to 100kg you might be better at bench pressing, but you won’t be any better at snowboarding.
If you exercise to get better at your sport and reduce your risk of injury in that sport then you have to be smarter about how you exercise.
There are three planes of movement that must all be incorporated in to your exercise program if your training is going to transfer to your sport.
Sagittal – Any movement that happens traveling forward and backwards. Imagine the little men on a table football game. They all move in the sagittal plane. This is where most exercise happens like press ups, squats, lunges, running, cycling etc.
Frontal – The frontal plane is how we move side to side. A cartwheel happens in the frontal plane, and considering snowboarding is a sideways sport this is an important one. A lot of knee injuries would be avoided if people were stronger in the frontal plane.
Transverse – The big one, and yet the plane of movement the most people don’t exercise in. This is all about rotation. How many people damage their back while twisted or absorbing an impact in an awkward position. Start twisting and turning and you will feel like a solid, powerful, injury free ninja!
Tri-planar training incorporates all three planes of movement in to functional whole-body exercises. These exercises create a much greater neurological challenge than traditional movements and have an increased metabolic impact.
The Wild Training Tri-planar Octagon system is a coaching tool that makes it really easy to teach clients these complex functional movements. It can be used with most types of functional training equipment and with most exercises.
Stand in the middle of an imaginary compass. This can be marked with cones or tape which helps. The 8 points of the compass give you markers to step towards. This allows for the following movements:
– Forward lunge (north)
– Reverse lunge (south)
– Lateral lunge right (east)
– Lateral lunge left (west)
– Forward transverse lunge right (north east)
– Forward transverse lunge left (north west)
– Reverse transverse lunge right (south east)
– Reverse transverse lunge left (north west)
These step patterns can be combined with many exercises but a nice place to start is with the traditional Olympic lifts:
– High pull
– Push press
This exercise system takes time to learn as the movements all require a good level of skill and strength. It is worth investing in this type of training because it will be the best exercise you ever do. Do not under estimate it.