Written by Jamie Bantleman
Rugby players are placed under great physical stress and demand throughout the playing season, and the main objective when training for the sport when you are in season should be to reduce risk of injury. To do this you should look at where your weaknesses are in regards to specific movement patterns. For example, if you are a jumper in the line out and you are very strong in a sagittal plane of movement, you should focus on other planes of movement such as transverse and frontal planes to maintain a muscular balance.
Planes Of Motion:
Sagittal plane motion would include forward and backward motions, like sit-ups, back extensions or biceps curls. The sagittal plane cuts through the centre of the body, so the motion is front to back or back to front, including straight forward running. Squats involve flexion (forward motion) and extension (backwards on the way up), so would fit into the sagittal plane.
Frontal plane motion would include leaning from left to right as in side bends and lateral raises, or perhaps you might picture jumping jacks for a good image of movement along the frontal plane.
Transverse plane motion is the hardest to picture because the plane is horizontal as it divides the top from the bottom, so it’s hard to get our heads around it being a rotating action. The main thing to remember is rotation. An example of a transverse plane exercise would be floor to overhead diagonals with a medicine ball, and a transverse activity might be swinging a golf club.
Why Is This Important For Sports People?
It is very important to have a strong balance between training in different planes of movement due to the ways in which the body may move in a match. We can be sprinting forward to then having to change direction or twisting the torso to make a tackle. All of these things are very common as a rugby player in particular therefore should be kept in mind when formulating an effective and efficient training plan.
|Rugby Player – In Season Injury Prevention Plan|
|A1||Barbell Back Squat||5||4-6||10s|
|A2||Cable Attached Hip Abduction||5||8-10||10s|
|A3||Cable Russian Twist||5||12||90s|
|B1||Barbell Loaded Back Extension||5||4-6||10s|
|B2||Dumbbell Side Lunges||5||8-10||10s|
|B3||Feet Raises Side Crunches||5||12||90s|
|C1||Machine Shoulder Reverse Press||5||4-6||10s|
|C2||Dumbbell Lateral Raises With Pause at top||5||8-10||10s|
|C3||Kettle bell Turkish Get Up||5||12||90s|