Game Day Performance

Unilateral training 🦵🏻

Unilateral training can be used throughout any stage of a training program, regardless of the goal of the program.

Often used in lower body movements such as Bulgarian split squats, front foot elevated split squats, single leg leg press, it can also be used in upper body movements. Movements such as alternating db bench press, single arm standing db press can also be implemented.

This kind of training allows for us to be able to work on a few different things whilst typically using much lighter loads. We are able to work on building strength and stability and promote better alignment and joint movements which in turn may help to reduce incidence of injury.

Additionally, unilateral movements allow for the ability to build strength by reducing the ‘reliance’ of the stronger limb taking over to complete the movement - ie, barbell bench press vs db bench press. With barbell bench, the stronger limb can sometimes ‘take over’ from the weaker limb and may result in imbalances.

Furthermore, reduction of imbalances and increases in stability can also result in increased athletic performance such as increased running speed.

Aim to implement this training type into your program either within the main session or within your movement prep/pre-hab movements