Are You Stuck in the Sagittal Plane?

Young coaches and experienced coaches can all be guilty of allowing their programming to drift an become stuck in the sagittal plane. When we look at our major lifts (Bench, Squat, Clean, Snatch, Jerk, Deadlift, and many row variations) they are all movements that are sagittal plane dominate so it’s easy to understand why we can fall in love with the sagittal plane. This is also a reason I have drifted far away from my roots of HIT training and machine based work, but that is a whole other subject and blog post. The key to keep in mind with baseball players is their dominate movement follows through the frontal plane not the sagittal plane. Athletes must learn to be strong and produce power through the frontal plane if they are to succeed at baseball. With that being said I will still train movements in the sagittal plane because it is the plane of movement where an athlete can handle the greatest amount of loads. This is why our Base Zero program stresses sagittal plan movements to allow an athlete to gain a great strength base then we move to introducing more sagittal movements as the training age of the athlete increases.  Training in the frontal plane is also a super easy way to make a program baseball specific for all those S&C coaches out there trying to appease coaches and parents what want sport specific training.

Have you been guilty of programming to many sagittal plane movements? How do you make sure your programs are well rounded and involve various planes of movement? We would love to hear you're thoughts and opinions.

The three different planes of movement. 

The three different planes of movement.