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Multi Planar Training
Multi Planar Training
Multi Planar Training
Multi Planar Training
Multi Planar Training
Multi Planar Training
Multi Planar Training
Multi Planar Training
Multi Planar Training
Multi Planar Training
Multi Planar Training
Multi Planar Training
Multi Planar Training
Multi Planar Training
Multi Planar Training
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Multi Planar Training

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    1. Multi-planar Training Shawn Windle, MA, ATC, CSCS
    2. Planes of movement <ul><li>Sagittal – passes vertically through the midline of the body </li></ul><ul><li>Frontal – divides body into anterior and posterior halves </li></ul><ul><li>Transverse – divides the body into upper and lower halves </li></ul>
    3. Sagittal plane <ul><li>Dominates most weight training and running programs! </li></ul><ul><li>Bench press </li></ul><ul><li>Squat </li></ul><ul><li>Power clean </li></ul>
    4. Frontal plane <ul><li>Many weight training programs include a few frontal plane movements. </li></ul><ul><li>Side laterals </li></ul><ul><li>Lateral lunges </li></ul>
    5. Transverse plane <ul><li>Very few programs address transverse plane, yet sport occurs here. </li></ul><ul><li>Most injuries occur here. </li></ul>
    6. DB Matrix <ul><li>Every major bodypart </li></ul><ul><li>Every plane of movement </li></ul><ul><li>Use as warm-up or as workout </li></ul>
    7. Med Balls <ul><li>Chops </li></ul><ul><li>Chop w/ throw </li></ul><ul><li>Wide rotation </li></ul><ul><li>Wide rotation w/ throw </li></ul>
    8. Legs <ul><li>Lateral squat </li></ul><ul><li>Lateral lunge </li></ul><ul><li>Rotating squat </li></ul><ul><li>Lunge w/ twist </li></ul><ul><li>Lateral power step up </li></ul><ul><li>Ankle Bands </li></ul>
    9. Legs cont… <ul><li>1 leg squat </li></ul><ul><li>Golfers pickups </li></ul>
    10. BW Leg Circuit <ul><li>Squat jump </li></ul><ul><li>Lunge w/ twist </li></ul><ul><li>Rotating squat </li></ul><ul><li>Lateral power step up </li></ul>
    11. Plyometric progression <ul><li>Teach landings first </li></ul><ul><li>(Hard landings - hard on the knees) </li></ul><ul><li>Include jumps in all three planes </li></ul><ul><li>Stick the landing – knee to calf </li></ul><ul><li>Prepare the lower body! </li></ul>
    12. Plyo progression cont. <ul><li>Take away the stick </li></ul><ul><li>Still use low level jumps </li></ul><ul><li>Progress to elastic jumps – multiple response </li></ul>
    13. Plyos <ul><li>Heiden w/ stick </li></ul><ul><li>Box jumps </li></ul><ul><li>Zig zag bound w/ stick </li></ul><ul><li>Hurdle hops w/ stick </li></ul><ul><li>Hurdle hops </li></ul><ul><li>Tuck jumps </li></ul><ul><li>Lateral hurdle hops </li></ul>
    14. Upper Body <ul><li>DB Snatch </li></ul><ul><li>Diagonal upright row </li></ul><ul><li>Rotation pushup </li></ul><ul><li>DB Row </li></ul><ul><li>Presses (from Matrix) </li></ul>
    15. Sport Specificity <ul><li>Training movements rather than muscles </li></ul><ul><li>Closer to sport specificity </li></ul>

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