Have you ever noticed most cardio machines train your body to go in one direction? Treadmills, ellipticals and stationary bikes only train your body to move forward. The problem with this is during sports and everyday life, our bodies move in all types of directions, not just forward. We need to train our bodies to move in all directions, because unless you’re a track sprinter you will move in all directions in the course of a given game or match.

There are actually three different planes of movement. The first is the sagittal plane which is responsible for forward and backward movements. Running, lunging, back pedaling and climbing stairs are all primarily done along the sagittal plane.

The frontal plane is responsible for our side-to-side movements. Side shuffling, which is required for defense in many sports, is a frontal plane movement.

The transverse plane is responsible for movements that involve rotation of the body. Throwing a ball, swinging a bat and performing a 360 degree jump are all movements that use the transverse plane.

Movements are usually dominated by one of these three planes, but no motion occurs strictly along one plane. It is important to train yourself along all three planes, because you will encounter them all during most sports. Think about a basketball player. You use the sagittal plane when you backpedal on defense and drive to the rim, you use the frontal plane when you shuffle side-to-side on defense and you use the transverse plane when you throw chest passes around the perimeter of the three point line.

When you train in multiple directions, it makes those motions easier when it comes time to play the sport. Check your individual program to see which exercises are best for you.