Move Better, Live Better!

6 Patterns to Become an Elite Mover

Great strength and conditioning coaches make great movers.

In its simplest form, the foundation to athletic development is to increase people’s ability to move well. The beauty of developing great movers is the limitless benefits that transcends just sport performance.

Last year at Performance Course we trained nearly 30,000 athletes across the state of Texas and certainly the percentage of those who will go on to play collegiate athletics is somewhere between 3–5%. Training has a massive impact on athletic performance, that is a short-term benefit. Beyond that, strength and conditioning has the power to create elite movers and educate the other 95% of young athletes to move well for life!

Whether you are an athlete, parent or a coach, here are 6 movements to master!

SQUAT

If you are loading up the bar with 600 pounds or bending down to pick up the kids, understanding how to squat is a paramount concept for all people.

Cues: Feet hip width, feel the floor with your foot, brace your middle, bend at the knee and allow your knee to track down in line with the outside of your ankle, push the ground down maintaining an upright trunk and shoulders and stand back up.

HINGE

One of the most difficult movements to learn, teach and execute, the hinge, is very important to master to protect unnecessary pressure on the low back.

Cues: Slight bend at the knee, push your hips back beyond your heels and bend at the waist maintaining a braced trunk and not allowing your shoulders to slump, squeeze your glutes to begin the ascension back to starting position.

PUSH

Developing the front side of your upper body, becoming a great pusher develops many different muscle groups and can promote upper body health.

Cues: Pushing can happen in a variety of ways and angles, generally speaking to protect the vulnerability of the shoulder joint, keep your elbows closer to your body as you bend up and down.

PULL

Working to balance and create symmetry in the upper body, pulling vertically and horizontally strengthens various muscles in the back and helps to keep the shoulders healthy.

Cues: Pulling can also occur in multiple angles. Vertically pulling, keep the bar close to your body as you bend your elbows and you move upwards. Horizontally, brace your trunk and pull your elbows as far behind your back as possible.

LUNGE

Lunging is the more sport and life specific lower body movement that works to train one leg at a time, improving lower body strength along with aiding in stability and balance.

Cues: Lunging can take form in many different ways (forward, backward, lateral, diagonal) but regardless of angle or variation, keep your trunk upright and stiff while bending your knee to the desired depth, don’t allow your shoulders to slump as you push yourself back to starting position.

ROTATE

Rotating is extremely important for sport performance and to reduce the likelihood of injury. It also helps strengthen the core and promotes healthy movement of the spine.

Cues: Brace your trunk, twist your trunk.

Mastering these 6 movements will have a lasting impact on the way your body performs in sport. If you are an athlete, these movements will help you perform at a higher level.

As a parent, these movements will help you wake up and carry out the necessary tasks of life and do so pain free.

If you are a coach, these movements are what we should prioritize teaching to the athletes in our care. It doesn’t stop on the field or court because these 6 patterns create resilience to injury, overall health and pain-free movement, which is impossible to put a price tag on!