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Sagittal Plane Touches for Distance, Speed

by Anthony Carey, MA

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The sagittal plane touch is a great exercise to provide unilateral demand on one leg at a time. Start with your right foot, reach out in front of you and just tap the floor at a distance where you still have total control and stability. On your left hip, you must maintain side to side or frontal stability and have adequate ankle dorsiflexion. The shin must be able to move over the foot appropriately for you to be able to get the distance you need. If you want to progress this exercise, you would reach a little bit further, adding more distance and requiring more strength and stability in the left hip and more dorsiflexion in the left ankle. Another progression would be increasing the tempo when you move back and forth. Here you're going to shrink the distance down a bit, but increase the tempo so you have to control the momentum that's generated by the body. If you want to increase the external stability, and therefore regress this exercise slightly, you can use a chair. Place your left hand on the chair and add just enough pressure on the chair that you're not wobbling side to side. Focus on the motion that is supposed to take place on the left leg. You can also switch and do it on both legs.

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.