The Importance of Unilateral Training

March 26, 2009 on 8:58 am | In Strength Training | 2 Comments

Athletes need to address weaknesses, improve stability and flexibility, get stronger, etc, etc.  To be a top level athletes, it takes many facets of strength and movement capabilities. An effective way to address these needs is by including unilateral exercises during your supplemental lifts.

This applies both to lower body and upper body. Many people get their lunges, step-ups, and other lower body exercises in, but forget to include the same for upper body.

Athletes need to have a greater since of motion and be “unilaterally” strong.

Here are a couple examples of the importance of the training in sports, I’ll add some gym photos soon.

This athlete needs be able to deliver the same stiff arm whether he is running up the right sideline, or the left, while maintaining a tight grasp on the ball.

Baseball players are notorious for development weakness due to the demands of the sport.  Since Curt Shilling is a right hander, he should incorporate the unilateral training for stability and strength of this weak side.  Also, core training is essential, since much of the throwing movement is generated from the hips and core.

The examples of favoring one motion in sports is numerous.  So, in the weight room corrections and adaptations need to be made for the health and performance of the athlete.  Unilateral SUPPLEMENTAL exercises is a great place to start (I highlight supplemental, because overall strength and power is crucial.  That is best generated through strong primary lifts).

- Joe Hashey, CSCS -