Planes of Movement Samples, with exercises

1. PLANES OF MOVEMENT

2. 3 PLANES OF MOVEMENT

3. SAGITTAL PLANE MOVEMENTS
➤ Forward and Backward
➤ flexion/extension at:
➤ elbows
➤ knees
➤ hips
➤ neck
➤ spine
Example: running, bicep curl

4. FRONTAL PLANE MOVEMENTS
➤ Side to Side
➤ Abduction (open)
&
Adduction (close)
➤ arms, legs
➤ lateral (side) flexion
Example: side arm raise, side lunge

5. TRANSVERSE PLANE MOVEMENTS
➤ Twisting, Turning
➤ Rotating
➤ neck
➤ spine/torso
➤ legs and arms
Example: medicine ball twist

6. MOVING IN THE FRONTAL (SIDE TO SIDE) PLANE
Your Choice:
•Jumping Jacks
•Super Skaters

7. MOVING IN THE SAGITTAL (FRONT TO BACK) PLANE
Over-Under Medicine Ball Pass

8. MOVING IN THE TRANSVERSE (TWISTING) PLANE
Twisting Medicine Ball Pass