What are some exercises for Transverse plane of motion ?
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That is a good question. I have been looking for some good ones that I can do at home, but they are hard to find. In the gym you can use cables to get a twisting motion.\n\nHere's a combo move: \n1. stand straight with dumbells in your hands, your left arm up in the air, elbow/arm straight.\n2. As you bend down (you can bend your elbow as you lower the wieght) turn your torso so that by the time you are fully bent,  your left hand is hanging straight, slightly to the right of your right ankle.\n3. Then raise raise your torso as you slowly twist your torso to its original position, while you raise your hand up into the air(you can bend your elbow as you raise your hand), so that your final position of your left hand is up in th air, arm striaght, and slightly behind your head.\n4. Then go back to one.\n5. Do same thing with other arm\n\nThere are also quite a few yoga moves that do the trsnsverse plane too.
577894
Plyometrics with weights.
1020152
use an inanimate object like a tree pnce u master basic drills find somthing that movess like a dog or other
450648
http://www.easyvigour.net.nz/fitness/h_Free_Pilates_Exercises.htm
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If you want more ways to do them, we used to do the middle splits in acrobatics by lying on the ground on our backs with our butts and legs against the wall, then spreading our legs and trying to get a 180 degree angle. Gravity helped us out a lot. If that didn't work, our instructor would push down on both legs. It hurt, but it was a good type of hurt. It helped our flexibilities a lot. \n\nAlso, another way we did this in China was to be between two balance beams (or chairs, or anything off the ground that is stable) and do a split on the balance beams. With all your weight pressing down your body, it really helps flexibility. The problem with this exercise though, is that you really have to have the splits down already, and be able to do oversplits too. Otherwise, it won't really work. But once you get the splits, it shoudl be no problem for you. Good luck!
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These 2 exercises concentrate on your "love handles". Do them 3x each. 1 stand upright, legs apart (shoulder wide) hands straight up both holding a broom or rod, now lean as far to one side and back .Do that 15x and then do it the other way.2 Sit down with your knees half drawn up (depending on your fitness) Hold your arms straight to one side( preferably holding a weight) now rotate your arms with the weight 50degrees and back slowly.Repeat15x.
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Ok, I have a really good exercise. It is sort of confusing, but hopefully you will understand! By a wall, lean against it and pretend like you are sitting in a chair. Stay in this position for about two minutes, and do it every day. It builds up leg muscle.
404711
get soem books research drills that will in crease speed accuracy of shots and stuff like that. pr join some basketball camps this summer
225302
Here's my routine:\n\n1) Toe touches with one leg crossed in front of the other (make sure knees aren't bent).  Hold for 20 seconds, and repeat 3 times.  Do this for the right leg and then the left leg forward.\n\n2) Leg stretches.  Facing forward, standing, spread your legs apart about 3-4 feet.  Bend down and stretch to your left foot, right foot, then center ground, as far as you can (but don't strain yourself), holding each time for 20 seconds.  Repeat 3 times.\n\n3) Trunk rotations.  Standing straight, with legs slightly separated, begin rotating your body, just at the waist, in a circular motion.  Complete 15 rotations in a clockwise motion followed by 15 rotations in a counter clockwise motion.\n\n4) Shoulder rotations.  Spread arms straight out, and rotate them in a forward circular motion, first as large of a circle as possible, followed by a smaller circle, and finally a very small circle.  Do for 15 seconds each circle size, and then repeat, doing it in a reverse motion.\n\n5) Neck rolls.  Standing the same way as previously, tilt your head to the side, and then rotate it in a clockwise circular motion, for 5 rotations.  Repeat in a counter clockwise motion.\n\n6) Hamstring stretch.  Sitting on the ground, pull both of your feet as close to your buttock as possible.  Then, try to get your knees as close to the ground as possible.  Hold for 20 seconds, and do for 3 repeats.\n\n7) Hurler's Stretch.  Lay on the ground, with one foot straight forward, and the other bent away from you (shaped like a V).  Lean forward and try to touch your toes, holding for a count of 20.  Repeat 3 times.  Then lean back, and try to get your bent leg to touch the ground, holding it for a count of 20, and repeating for 3 times.  Switch the leg you have forward and repeat.\n\n8) Calve stretch.  Lean against a wall with your feet out about 4-5 feet.  Keep 1 foot with the heel completely on the ground, and lean forward for 20 seconds.  Switch legs and repeat.  Do both legs for 3 repeats, and then do another 3 repeats while keeping both heels on the ground.\n\n9) Quad stretch.  While standing straight, grab one foot, and pull it back towards your buttock until you feel the muscles in your front thigh stretching.  Hold for 20 seconds for each leg, and repeat twice.\n\nWow!  That takes a lot longer to put into words than just doing it!  Remember to take it slowly when you're starting out, and to just enjoy your runs.  Doing some stretches after wards is also a good idea.  I hope the above helps, and I wish you success in your running endeavors.
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Stick the bar on the back of your shoulders, bend your knees until they are parrallel with the floor (all the time keeping your head looking forwards), drive back up to the standing position.\n\nSquats are the single most important exercise in any weight training schedule.
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Classically, body rotation can be trained in two different ways. Either the torso rotates while the legs are fixed or the legs rotate while the torso is fixed. The first classical exercise consists of a trunk twist: Lie on the floor, your hands behind your head with legs bent at the knee, feet on the floor. Bring your right elbow toward the left knee. Lower yourself and repeat by bringing the left elbow toward the right knee. Repeat the movement.\n\nThe second exercise is the reverse trunk twist. Lie on your back with your arms straight to the side. Your legs are up, straight and forming a right angle with your torso. Slowly lower your legs to the right while keeping the leg/torso angle constant. Once you have reached the floor use your rotational power to return to the starting position. Repeat by lowering your legs to the left. If you find this exercise too hard to perform, bend your knees slightly.\n\nYou will quickly realize that those exercises contain many flaws which render them inefficient.\n\nRange of motion is limited. \nThey rapidly become too easy to perform and it is hard to add resistance to them. \nExercise on the floor prevents muscle stretching and the type of rotation used in everyday life. \nIn sports, the torso and the legs can simultaneously rotate in opposite direction, a movement which cannot be trained with the classical exercises. \nBecause the floor is very stable, real life unstable environments cannot be duplicated. Our stability cannot not enhanced. \nThey are not very comfortable, especially for the reverse trunk twist. \nImproved exercises for a flat, functional and strong stomach\n\nIt is possible to solve all these problems and to greatly improve the effectiveness of the rotational exercises with the help of an exercise ball. By lying on a small (16 inch / 40 cm) ball with your feet on the floor, the trunk twist takes a new meaning. The exercise ball should be placed under your lower back. Your feet should be spread apart on the floor. In this position, place your arms straight in front of your eyes. Twist your torso and your arms to the right and toward the rear in order to get maximal stretch. This stretching is very important as it will improve your flexibility, more closely duplicate range of rotation needed in sports and trigger a stretch reflex which will force more muscle fibers to contract.\n\nUsing your rotational strength, rotate to the left and forward. Try to go up as far as possible. Keep your eyes on your hands during the whole exercises. Don't bounce or jerk -- movement should be smooth and slow. The greater range of motion allowed by the exercise ball will make this exercise much more productive. Compared floor exercise, a workout on the exercise ball will permit you to go much farther forward and downward for greater stimulating effects. You can increase difficulty by rotating your legs in the opposite direction to that of your arms during the stretching phase. For even greater resistance try holding an elastic band, attached to a low fixed point behind you.\nThe reverse trunk twist can also be significantly improved with the help of a big (32 inch / 80 cm) exercise ball. Place your torso on the ball while your hands hold two fixed points. Raise your legs at a right angle. Lower them to one side as much as your rotational strength allows. Return to the starting point and repeat. As your strength develops, your range of motion can be progressively increased for an added stimulus. This exercise is safer than it looks because your hands take care of your balance. Once you are more comfortable with your stability, you can loosen your grip a little to create a more unstable environment. The ball makes this exercise fun and very comfortable. For added resistance, ankle weights can be added progressively. \n\nYou can either work both sides of your body simultaneously or only one side only at a time. In the latter case, rest a little before training the other side. For purely aesth
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Anything that you can do at an incline
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You can do various isometric exercises as simple as contracting the muscle against anything that can resist it.  Pull and push against the steering wheel; squeeze your buttocks against the seat, look for anything in the truck you can pull or push on.  \n\nYou can also do contractions for you stomach muscle and abs; pull your stomach against the back of the seat as if you were punched in the stomach, hold it as tightly as possible for twenty seconds, then reverse your pelvis imagining there is a cord attached to your belly button pulling it forward, letting this action progress through all of your vertebrae until you are slightly arched in the upper back and then repeat.  \n\nDon’t forget to breath while doing your exercises; incorporate breathing into the exercise.
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I would definitely say Pilates. This exercise uses gravity to tone your muscles. One for the legs is:  Lay on your back, flat. Lift one leg in the air and make the letter P. That is just one example. I believe that Pilates is one of the best ways to TONE muscles, Not build
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Stretch gastroc uni standing\n\nStand facing wall, hands on wall \nStep forward with foot of univolved leg, leaning hips toward wall.\nkeep rear leg straight with heel on floor.
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1. Stand upright with your feet shoulder width apart.\n\n2. Take a 2-3 foot step forward. Once the stepping foot is\nplanted, the upper body and the front knee should not move\nforward during the lowering and raising of the body.\n\n3. Keeping the upper body vertical, dip your lower body straight\ndown until back knee comes close to the ground.\n\n4. Hold the tension in the front of your leg, then raise your body\nstraight up and return to starting position.\n\n5. You may do repeated repetitions on a single leg before\nswitching or alternate legs.
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Here are lots of illustrated exercises.