Functional training in all three planes of motion while avoiding exclusively training muscles in isolation is the key factor that set players apart when it comes time for their next match. If a soccer player isn’t incorporating functional training, they simply will not be prepared for all of the movement patterns their body is about to endure once the clock starts. Read more here for a quick refresher on the three planes of motion and why it is important to train in all three.

While we all may know the importance of training in all three planes of motion, some questions might arise: What exercises should I be doing to train all three planes? How can I ensure that my training is functional? Luckily, Spooner East Chandler’s Kim Wolf-King, PT, DPT and Jenna Salber, PT, DPT, CLT-UE, NASM-CES gave us two functional exercises to start off with to better prepare for game day.

Triplane Lunges with Rotation

You are not going in just one direction when playing soccer. You have to be ready to take a hit or a side tackle at any position! This exercise allows you to be prepared and ready to accept load in any position. The multidirectional stepping helps you load your leg from the bottom up, which trains you to get used to different ground reaction forces. This is perfect preparation for a long strike at the ball or a tackle, as well as controlling your stride length in preparation for your next movement. Check out the video below to see Jenna demonstrate how to do these triplane lunges.

Wallbangers

The wallbangers exercise is key because it focuses on loading the whole entire lower extremities eccentrically and is more of a top-down approach. This means it is loading the system to allow the muscles to lengthen under tension, while moving only the top part of the body. It allows you to move your body on a fixed surface to train your foot, ankle, and hip on how to react once your cleat strikes the ground and your body is still in motion. Watch the video below to see how to do this exercise correctly.

Both exercises incorporate a mobility and stability component, which helps you get multiple benefits from the same exercise. The two exercises are also multi-joint incorporated in order to target more functional training throughout the movement. These exercises are not just limited to soccer players! They are great for all athletes and help prepare the body to absorb forces in different directions.

While these are just two fundamental examples of triplane motion training, remember that there are countless exercises that can be done to achieve functional movement in soccer. At the end of the day, it’s all about movement and making movement fun!

Do you have questions for Kim and Jenna? Are you interested in working with them at our East Chandler clinic? Schedule an appointment here!