Instead of doing your exercise sitting in a chair or standing on the ground or on the floor in most programs, we have our athletes stand on a wobbling disc or slant board or sit on a big rubber ball (i.e. Physio Ball). Nerves then monitor what needs to be done by the muscles, then it sends rapid fire messages to your spinal cord and brain. In this case the message is “help I’m off balance.” From this point your nervous and musculoskeletal systems continue to dialogue, through a series of motor nerves, working back and forth until balance is found. The more challenging it is for your system to find balance, the more efficient the body becomes at finding it.
When you work out multiple planes, your body is required to create a greater range of motion, and many more muscles, tendons, ligaments, and joints are called upon to complete these movements, improving the body’s efficiency. Instead of lifting a dumbbell or squatting in one linear direction one plane of the muscle, you move weights in circles, diagonals, and at varied angles, or a combination of them all, increasing the number of planes. This greater range of motion forces more of an individual muscle to work. Specifically, a greater number of fibers are activated, and the full length of each fiber is utilized creating more force.
The way to create the element of reversing in a workout is to quickly and forcefully move parts of your body from one direction to another. We do this by using lighter weight so the energy is available to make a more forceful move in the opposite direction. The more energy gathered the more powerful change of direction occurs. The use of this energy is the key to improving overall efficiency and balance in the body.
The key to our resistance training is not how much weight you use, but how the weight is used. Resistance is applied via use of light weights with a combination of the elements of instability, multiple planes and reversing. The athlete will utilize these weights to move in a series of multiple planes reversing direction while the body is kept off balance. This continues to challenge the nervous system and speeds up the time it takes for your brain, nervous system and musculoskeletal system to work together in unison. Thus increasing overall athleticism, which directly translates to increased performance on the court.