Moving in One Plane
There are three planes of movement: forward-backward, side-to-side, and rotational. Most guys exercise almost exclusively in the forward-backward plane (running, biking, bench presses). This leaves the muscles that control movement in the other planes—such as the obliques, hip abductors, and shoulder rotators—underdeveloped, sacrificing balance.
The Fix: Work rotational and side-to-side exercises into your routine. Even if you run 40 miles a week, targeting these muscles will improve your efficiency of movement. Start with single-leg exercises like lunges, then add a rotational element—hold a medicine ball in front of your chest, arms extended, while rotating your trunk to one side with each lunge (e.g., left leg forward, rotate to the left). Try plyometric exercises like the lateral bound: Start from a standing position and jump as far as you can to the right. Land on your right foot, catch your balance, and bound as far as you can back to the left.