Written By: Jacob Myers, PT, DPT, CSCS
When designing a fitness routine or strength & conditioning program, many athletes and trainers emphasize the importance of training “functional movement patterns.” These patterns refer to the global movements we commonly perform in daily life, and therefore, it is crucial to develop strength and endurance in these areas. The primary functional movement patterns include:
- Horizontal & Vertical Pushing: Examples include bench press, push-ups, and military press.
- Horizontal & Vertical Pulling: Exercises like rows and pull-ups.
- Squat: A staple movement such as the barbell squat.
- Hinge: Movements like deadlifts and Romanian deadlifts (RDLs).
- Lunge: Forward and reverse lunges.
- Carry: Variations such as farmer’s carry and single-arm suitcase carry.
While these movement patterns are essential, they don’t fully encompass the training needs for athletes whose sports require multi-directional movements, such as diagonal or sideways running, cutting, and jumping. For optimal performance, these athletes need to incorporate additional plyometric and multi-directional training into their routines.
Why Plyometric and Multi-Directional Training Matters
Athletes involved in field sports like football, soccer, lacrosse, and field hockey, as well as sports that involve repetitive jumping such as basketball and volleyball, benefit significantly from this type of training. The functional movement patterns mentioned earlier primarily involve movements in the sagittal plane (forward and backward, or in a straight line). However, these do not fully prepare athletes for the demands of sports that require jumping, cutting, or running in curves or diagonals.
To address these needs, it’s essential to incorporate training in the following areas:
- Frontal Plane Movements: Side-to-side exercises to enhance lateral movement.
- Transverse Plane Movements: Rotational exercises that improve agility and balance.
- Plyometric Training: Exercises like hopping, jumping, bounding, and landing to enhance explosive power and prepare the joints, muscles, and tendons for the rigors of sport.
Benefits of Plyometric & Multi-Directional Training
Consistent plyometric and multi-directional training offers several key benefits:
- Improved Performance: Increases speed, power, and force production.
- Injury Prevention: Reduces the risk of injury by better preparing tissues for the stressors of sport.
- Enhanced Sport-Specific Movements: Improves carryover from training to sport-specific activities.
Get Started with a Comprehensive Training Plan
If you believe this type of training could benefit you and your sport, we invite you to schedule a comprehensive assessment at any of our FX Physical Therapy locations. Our Doctors of Physical Therapy will design a complete training plan tailored to your needs to improve your performance and confidence!
Ready to optimize your performance? Schedule an assessment at FX Physical Therapy today!
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