PathFit 1 




Movement Competency Training

Jo-ann G. Grecia
Esperanza R. Bregendahl
Alberto Jose DJ. Magpily
Stella Marie M. Urbiztondo, PhD

Terms

• Anatomical reference position

• Directional terms
• Movement terms
 Part 1



Core stability and 

non-locomotor skills training

Core stability





Non-locomotor 

or stabilization skills
Breathing and Bracing

Core Stability Exercises

✓ Deadbug series
✓ Rolling
✓ Plank series
✓ Bird dog series
 Deadbug Series

Key Points:

• Exercise Progression & Regression

• Spotting techniques

Turning/Rolling/Twisting
Scapulothoracic Exercises
Key Points:

• Activation

• Shoulder mobility

• Y-T-W

Lumbo-pelvic Exercises
Key Points:

• Activation

• Glute hip bridge

 Plank Series

✓ Elbow/Low plank

✓ Straight arm/High plank

✓ Front & side

Bird Dog Series

 Squat Sequence

Training Guidelines


• Static position for an extended time

• Progress by increasing the time/reps; narrow
base of support; unstable surface and
application of external resistance (e.g. load)
• Mastery of technique prior to progression
• 



 Part 2



Locomotor skills training

Crawling series

✓ Crawling vs. creeping

✓ Linear and lateral movements

 Exercises for Balance

• Static vs. dynamic balance

Joint mobility exercises




 Locomotor skills

✓ Land
• step-down
• reverse drop

✓ Jump

Locomotor skills

✓ Linear & lateral movements

✓ Run
• arm action
• leg action
Locomotor skills

✓ Slide/shuffle
✓ Backpedal

Locomotor skills

✓ Hop
✓ Step-hop
✓ Skip
✓ Leap
 Part 3




Core strength training



Primary movement patterns

Movement Competency Screen (M. Kritz, 2012)


• Squat
• Lunge and twist
• Push-ups
• Bend and pull
• Single leg squat
 Primary movement patterns 

in resistance training

• Lower vs. upper body exercises

• Lower body: squat, lunge, hinge

• Upper body: push & pull; horizontal and vertical directions

• Body weight and external load

• Exercise program variables: set, rep, load & rest interval

• Exercise regression & progression