Movement Pattern

Vertical

The Vertical movement pattern includes all exercises that move resistance up or down along the vertical plane. Examples include pull-ups, overhead presses, and wall balls.

Training this pattern develops overhead stability, spinal alignment, and balanced shoulder mechanics. It complements horizontal pushing and pulling, rounding out a complete upper-body training profile.

Vertical training improves functional power for athletic and everyday movements like reaching, lifting, or climbing.

Athlete performing single-leg sidewards : lateral bound, mid-air in rebound phase, cinematic gym lighting
Single-Leg Lateral Bound to Vertical Jump & Return

Single-Leg Lateral Bound to Vertical Jump & Return

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athlete performing single-leg lateral box bound to vertical jump, mid-air transitioning from sideways bound to upward leap, cinematic gym lighting
Single-Leg Lateral Box Bound to Vertical Jump

Single-Leg Lateral Box Bound to Vertical Jump

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