Back to Basics: How Movement Training Can Transform Your Athletic Performance

When parents ask me about the unique training methodology they see in our sessions, I explain that it all starts with understanding how humans naturally learn to move. Our approach focuses on identifying movement patterns and addressing imbalances through simple, effective exercises.

Understanding the Methodology

Our training philosophy is rooted in human developmental patterns. Just as babies progress from lying on their stomachs to crawling, we use similar progressive movement patterns in our training. By assessing individual movement patterns and identifying deficiencies, we can create targeted exercises that help "recode" movement through consistent practice.

Essential Home Exercises

Here are three fundamental exercises that can be performed at home to improve mobility and strength:

1. Superman IYT Movements

This exercise reconnects you with basic developmental patterns:

• Support your weight on your belt line while lying face down
• Extend your arms forward
• Perform I, Y, and T arm positions while engaging back muscles
• Advanced variation: lift feet off the ground
• Beginners can keep feet grounded while focusing on upper body movement

2. Basic Rockers (Seiza Position)

This exercise develops hip mobility and glute engagement:

• Sit on your shins with knees apart
• Place hands on the floor (six points of contact: hands, ankles, and shins)
• Create tension by imagining you're tearing paper apart under your knees
• Rock forward and backward while maintaining tension
• Aim for minimal tension when reaching tabletop position
• Return to starting position with controlled tension

3. Loaded Pigeon Stretch

This advanced mobility exercise targets hips and glutes:

• Begin in tabletop position
• Shift weight to one side
• Lift the unloaded leg
• Maintain contact with one leg and both hands
• Pull back into the stretch position
• Focus on engaging glutes and lower back

Key Takeaways

• Movement training should mirror natural human development patterns
• Simple exercises can effectively address movement deficiencies
• Consistent practice helps "recode" movement patterns
• Focus on quality of movement rather than complexity
• Progressive loading helps build strength and mobility simultaneously

Ready to take your movement training to the next level? Our professional coaches can provide personalized assessment and guidance to help you achieve optimal movement patterns.

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