The Necessity of Multiplanar Training in Lacrosse

By Brian Paris, DC, NASM-PES
Performance Lacrosse
Rockville, MD

Lacrosse is a sport that requires training in all planes of motion. This article aims to
teach the reader some tips on enhancing lacrosse performance in the sagital, frontal and
transverse planes of motion. Also the reader will learn about the importance of including
the nervous system in training.

Although we classify movement in three planes of motion when training, one must also
be aware of the six degrees of freedom in movement. For example, sprinting forward
would be considered movement in the sagittal plane and so would sprinting backwards.
The same goes for the frontal and transverse planes. Such as, laterally shuffling to the
left or laterally shuffling to the right, or diagonal running to the left or diagonal running
to the right. Training for lacrosse must have a focus on training for these types
movements not solely muscles. Training the muscles to get bigger and stronger only
does not train them to move more efficiently. If you want to move fast on the lacrosse
field you must train fast. This is how the nervous system works. Just like ‘you are what
you eat’, you perform how you train.

(Kip Turner of the Boston Cannons and Performance Lacrosse trainer Colin Cooley.)

Movement preparation must also be done in all three planes of motion. This better
prepares the nervous system for the demands of the game. Keeping your nervous system
in tune for efficient movement requires flexibility and good joint mobility. This allows
the best feed-back and feed-forward of information resulting in stability. If a player has
tight hips he will be unable to get lower while changing direction. This also puts more
abnormal strain on the knees and ankles leaving them more susceptible to injury.
Your core (everything except your arms and legs) is best trained in all planes of motion.
If you were on the lacrosse field in the same position you are when doing crunches then
chances are you just got leveled. Crunches were designed to make the abdominal
muscles bigger in one plane of motion (sagittal) so they look good when you are static
(not moving). Think about the complexity of all the movements that occur while playing
lacrosse. Full body actions during training that combine planes of motion best prepare
the core to integrate movement between the upper and lower body. This will help the
athlete avoid injury and perform optimally.

Dr. Brian Paris
Advanced Spine & Wellness Center
Performance Lacrosse
302 King Farm Blvd. #120
Rockville, MD 20850
240-361-2225
www.parischiro.com
www.performancelacrossetraining.com

Related posts:

1. Multiplanar training: Sagittal Plane Dr. Brian Paris, of Performance Lacrosse, is back with his...
2. Multiplanar Training - Frontal Plane Attached is the latest article from Dr. Brian Paris and...
3. Stretching for lacrosse Sometimes you have to stop and think. The NJ Pride...
4. Lacrosse Strength Warm up The warm up is the first part of the workout...
5. Lacrosse looking for athletes Did you happen to catch Inside Lacrosse: Season Preview on...

Related posts brought to you by Yet Another Related Posts Plugin.