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Frontal Plane Touches for Distance, Speed

by Anthony Carey, MA

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The frontal plane touch is an exercise that places a strong, unilateral (one-legged) demand on the body. Starting with the left leg, reach out and tap the floor with your right foot. As you do that, you will have to control the forces (momentum) that are moving your body in that direction. Just barely tap the floor with your right foot and never put any weight on it. There should be some flexion in the left knee, so that you have to control the valgus stress of the left knee and the pronation. If you want to increase or progress this exercise for the client, you could do one of two things. First, increase the distance where the toe touches. So basically, you will try to get out there a little bit further, while still maintaining your weight over your left leg. Another progression would be to increase the tempo. You probably won't be able to go quite as far, but you will go a lot faster, which means there is a lot more need to control the stability as the pace increases. For some clients, you may have to begin with a regression, which is where you'll add some external stability. You can use a chair and place your hand on the chair, adding a little bit of balance, but not a lot of weight, keeping control still with your left leg and never touching the floor with your right. If we find the client having to put weight on the touching foot, they've exceeded their tolerance for the distance they can go and you can bring them back in a little bit.

About the Presenter

Anthony Carey, MA

Anthony Carey, MA IDEA Author/Presenter

Anthony Carey, MA, owns Function First in San Diego, California. He holds a master?s degree in biomechanics and athletic training, and is an internationally-recognized speaker on biomechanics, posture, motor control and musculoskeletal pain and function. As a best-selling author, his work has been featured in the New York Times and Time Magazine. Anthony is also the inventor of the Core-Tex.