For any type of motion there are planes of movement. These need to be isolated and analysed to increase power, speed and effectiveness. In this video lesson I talk about how to practise them, which matters for martial arts and for self-defence.

This one is for anyone who wants to understand why a technique works, not just copy what it looks like.

What Are Planes Of Movement?

Your body moves in different directions: forwards and backwards, side to side, up and down, and rotating. Each of those is a plane of movement. Almost every strike, lock or throw uses a combination of them.

When you watch a technique as one whole movement, it is hard to see what makes it good or bad. When you break it down into its planes, you can see exactly where the power comes from and where it leaks away.

Why Isolate Them?

Isolating a plane means practising just that one direction of movement on its own. It sounds simple, and it is, but it has big benefits:

  • You discover which planes a technique actually depends on
  • You find the weak link that is costing you power or speed
  • You can fix that one part without rebuilding the whole technique
  • When you put it all back together, it is cleaner and stronger

The same idea helps on the receiving end. Once you understand planes, you see that a balance break works best when you push the body in a direction its feet cannot support.

How To Practise

A simple way to work through it:

  • Pick one technique, such as a strike you use a lot
  • Perform it slowly and ask which directions the body is moving in
  • Practise each direction on its own, slowly and with relaxed muscles
  • Combine two planes, then all of them, and notice the difference
  • Test it on a bag or pads to feel the change in impact

Be patient. This is slow, thoughtful work, and that is exactly why it is so valuable.

Common Mistakes

The biggest mistake is rushing. People isolate a plane once and move on. Spend real time on each part. The second mistake is tension. Stiff muscles hide what the body is doing, so stay relaxed.

Take It Further

The planes of movement are part of the principles in my Pressure Point Fighting Course. For an overview of these key concepts, read Pressure Point Fighting: The Complete Guide.