If you’ve spent time in a gym, you’ve probably noticed that most strength training exercises focus on moving forward and backward—squats, deadlifts, bench press, pull-ups. While these exercises are valuable, they only target one plane of motion. The problem? Sports don’t happen in just one plane.
If you’re only training in the sagittal plane, you’re leaving speed, power, agility, and injury resilience on the table. Let’s break down the planes of motion, why they matter for athletes, and how training across all three can take performance to the next level.
The Three Planes of Motion
- Sagittal Plane – Movements that go forward and backward.
- Examples: squats, lunges, bicep curls, running straight ahead.
- Examples: squats, lunges, bicep curls, running straight ahead.
- Frontal Plane – Movements that go side-to-side.
- Examples: lateral lunges, side shuffles, jumping jacks, cutting sideways.
- Examples: lateral lunges, side shuffles, jumping jacks, cutting sideways.
- Transverse Plane – Rotational or twisting movements.
- Examples: rotational medicine ball throws, swinging a bat, turning to change direction.
- Examples: rotational medicine ball throws, swinging a bat, turning to change direction.
Every sport requires a combination of all three planes of motion. Yet most traditional training programs overemphasize sagittal work and neglect the other two.
The Sagittal Trap: Why Most Training Falls Short
Squats, deadlifts, bench press, rows—these are staples in nearly every program. And yes, they’re important. But they mainly live in the sagittal plane.
When athletes only train forward and backward movement, they develop strength that doesn’t always transfer to the multi-directional, rotational demands of sport. This gap increases injury risk and limits performance.
Planes of Motion in Sports: Real Examples
Let’s look at how different sports demand movement across all three planes:
- Volleyball: Sagittal = jumping for a block; Frontal = shuffling laterally across the net; Transverse = rotating for a powerful serve or spike.
- Lacrosse: Sagittal = sprinting downfield; Frontal = defensive slides; Transverse = whipping a shot on goal.
- Football: Sagittal = explosive sprint off the line; Frontal = side steps to avoid a tackle; Transverse = rotational torque for throwing or blocking.
- Baseball: Sagittal = sprinting to first base; Frontal = tracking a ball laterally in the outfield; Transverse = bat swing or pitching motion.
- Gymnastics: Sagittal = tumbling passes; Frontal = cartwheels; Transverse = twisting dismounts.
- Swimming: Sagittal = freestyle stroke forward; Frontal = dolphin kick side-to-side; Transverse = body roll with each stroke.
- Hockey: Sagittal = skating stride forward; Frontal = lateral skating and edge control; Transverse = slap shot or body rotation during checks.
- Field Hockey: Sagittal = straight-line running; Frontal = defensive side shuffles; Transverse = stick rotation for passes and shots.
- Soccer: Sagittal = sprinting down the field; Frontal = side cuts to defend or change direction; Transverse = striking and rotating through the ball.
- Basketball: Sagittal = fast break sprints; Frontal = shuffles on defense; Transverse = rotating through a crossover or shot.
Every one of these sports requires fluid, powerful movement across all three planes. Training only in one severely limits performance.
The Benefits of Multi-Plane Training
When athletes incorporate frontal and transverse plane training into their programs, they gain:
- Better transfer to sport skills (jumping, cutting, rotating, striking)
- Improved agility and change of direction speed
- More resilient tendons and joints by preparing the body for real-world demands
- Reduced injury risk (especially ACL tears, ankle sprains, and low back issues)
- Greater overall athleticism that sets them apart from single-plane trained peers
How Performance PT Bridges the Gap
At Conquer Movement, we don’t just train athletes to be strong in the weight room—we train them to be strong and resilient on the field. That means assessing which planes of motion they’re neglecting and integrating targeted exercises to balance out their performance.
Examples we use include:
- Frontal plane work: lateral lunges, skater hops, resisted side shuffles
- Transverse plane work: rotational med ball throws, single-leg rotational hops, band-resisted pivots
- Integrated progressions: blending sagittal, frontal, and transverse drills into sport-specific movement patterns
This type of training doesn’t just make athletes stronger—it makes them faster, more agile, and less prone to injury when the game gets chaotic.
The Bottom Line
Sports don’t happen in straight lines. If you’re only training in the sagittal plane, you’re only scratching the surface of your potential. By adding frontal and transverse plane training, you build strength that actually transfers to your sport, improves performance, and keeps you healthy long-term.
Ready to Unlock Your Full Athletic Potential?
If you’re an athlete in Wilmington looking to train smarter—not just harder—we can help. We’ll assess your movement across all three planes and design a program that builds strength, power, and resilience where you need it most.
We offer a free discovery call to help you get started. Let’s make sure your training prepares you for the demands of your sport—not just the weight room.
📞 Click here to schedule your free discovery call today.
Are you an athlete try to improve your game, try these:
Dr. Evan Langley DPT, PT, CSCS
Performance Physical Therapist
Conquer Movement - Wilmington, NC