Introduction to Basic Movement Pattern J.Javen (1).pdf
- 1. INTRODUCTION TO BASIC MOVEMENT PATTERN Exercise and Sports Science Presented by Reference: Walker, Owen. “Basic Movement Patterns.” Science for Sport, last modified December 20, 2023. Accessed November 7, 2024. https://www.scienceforsport.com/basic-movement-patterns/ . J. Javen
- 2. Introduction Basic Movement Patterns Today, we will be discussing basic movement patterns—the building blocks of functional fitness training. These patterns help us create balanced exercise programs focused on movement efficiency, which is key for both athletes and general fitness.
- 3. Objectives Introduction to Basic Movement By the end of this lesson, you will understand how categorizing exercises by movement patterns contributes to athletic performance, injury prevention, and functional fitness.
- 4. How do basic movement patterns contribute to effective and functional fitness training for both athletic and everyday activities ? Central Question
- 5. Functional, by definition, means something that is ‘designed to be practical and useful, rather than attractive’. Though this has become a huge buzzword in recent years with trainers using any form of ‘fancy’ or ‘attractive’ equipment they can get their hands on, it simply refers to any training methods that are applicable and useful for that sport, regardless of complexity or attractiveness. Functional For example, a simple barbell deadlift is practical and useful for athletic development in rugby, therefore this may be referred to as ‘functional’.
- 6. From Body Building to Functional Training Historical Context To fully appreciate the value of basic movement patterns, let’s explore how training philosophy has evolved over time. In the mid-20th century, the focus of strength training revolved around bodybuilding—primarily training muscles in isolation to maximize muscle growth and aesthetics. This approach was popularized by athletes like Arnold Schwarzenegger, who set the standard for muscle-focused routines. However, it became apparent that muscle isolation did not fully support the movement demands of sports and functional tasks (Verkhoshansky, 1967; Yessis, 1979). Photo credit: https://www.perch.fit/blog/the-evolution-of-strength-training
- 7. Historical Context Pioneers in Movement Training During the 1960s and 1970s, Soviet sports scientists like Professor Yuri Verkhoshansky and American biomechanist Dr. Michael Yessis challenged traditional bodybuilding. They introduced the idea of functional training: a shift toward training movement patterns instead of isolated muscles. This approach focused on developing strength and coordination in ways directly applicable to athletic performance and daily life (Verkhoshansky, 1967; Siff & Verkhoshansky, 2009). Photo credit: https://www.perch.fit/blog/the-evolution-of-strength-training
- 8. Historical Context The Rise of Funtional Fitness By the 1980s and 1990s, functional training gained traction globally, especially as sports science programs grew. Coaches and trainers began to recognize that training movement patterns allowed for more practical, injury-resistant, and efficient strength. This shift laid the groundwork for today’s focus on movement-based training, which supports the body’s natural biomechanics and is tailored to real-life movement. Photo credit: https://www.ironathleteclinics.com/benefits-including-machines- functional-fitness-training/
- 9. 1. Enhance Performance Why Movement Patterns Matter? 2. Injury Prevention Studies by pioneers like Yuri Verkhoshansky and Michael Yessis shifted training emphasis from isolated muscle growth (bodybuilding) to functional movement for sport-specific development. Their work established that training movement, not muscle alone, leads to better outcomes.
- 10. 1. Frontal Planes of Motion 2. Sagittal Coronal (or Frontal Plane): Cuts the body into front and back halves. Side-to-side movements. Sagittal Plane: Cuts the body into left and right halves. Forward and backward movements. Transverse Plane: Cuts the body into top and bottom halves. Twisting movements. Recall and Recap 3. Transverse
- 11. Categories of Basic Movement Patterns 1. Hip Hinge 2. Knee Dominant 3. Vertical Push/Pull 4. Horizontal Push/Pull 5. Rotational and Anti-Rotational Understanding these patterns can help us structure training that improves strength, flexibility, and coordination, offering a foundation for more complex movements.
- 12. The Science Behind Each Pattern Hip Hinge This category of exercis involves hinging motion at the hip joint with little-to-no knee movement. These hip- dominant exercises are initiated by a contraction of the hip extensors (e.g. glutes, hamstrings) and spinal erectors to extend the hip. These exercises tend to be more of a pulling action as opposed to a push. Romanian Deadlift Kettlebell Swing Photo credit: https://www.ironathleteclinics.com/benefits-including- machines-functional-fitness-training/
- 13. The Science Behind Each Pattern Hip Dominant Though this category can include hip-hinging movements, it is used to identify all exercises in which the hip joint plays the primary role. For example, whilst the Glute Bridge is a hip-dominant movement, it is not reflective of a hip-hinging movement. Similarly, the High- Box Step-Up is also a hip-dominant movement that is not reflective of a hip hinge. Glute Bridge High-Box Step Ups Photo credit: https://www.ironathleteclinics.com/benefits-including- machines-functional-fitness-training/
- 14. The Science Behind Each Pattern Knee Dominant This category is classified by movements in which the knee is the dominant lever during the exercise. Low Box Step Up Lunges (forward, backward and lateral) Photo credit: https://www.ironathleteclinics.com/benefits-including- machines-functional-fitness-training/ Leg press
- 15. The Science Behind Each Pattern Vertical Push This category of exercises includes all exercises that move the load/weight vertically in relation to the torso, or at least in that direction. It usually consists of movements in the sagittal plane (shoulder flexion) or frontal planes (shoulder abduction). Furthermore, this normally means its movements create shoulder abduction and/or flexion and extension of the elbow (i.e. pushing). Push Press Photo credit: https://www.ironathleteclinics.com/benefits-including- machines-functional-fitness-training/ Seated Shoulder Press
- 16. The Science Behind Each Pattern Vertical Pull This category of exercises also includes moving a load/weight vertically in relation to the torso, or at least in that direction. However, it usually consists of movements in the sagittal (shoulder extension), frontal, or transverse planes (shoulder adduction). Furthermore, this normally means its movements create shoulder extension and/or adduction with elbow flexion (i.e. pulling). Lat-Pull Downs Photo credit: https://www.ironathleteclinics.com/benefits-including- machines-functional-fitness-training/ Plank rows
- 17. The Science Behind Each Pattern Horizontal Push This category of exercises involves moving a weight straight out in front of you, away from the torso. Therefore, it consists of movements in the sagittal (shoulder flexion) and/or transverse plane (shoulder horizontal adduction) with elbow extension (i.e. pushing). Press-Ups/ Push-Ups Bench Press
- 18. The Science Behind Each Pattern Horizontal Pull This category of exercises involves moving a weight towards the torso. Therefore, it consists of movements in the sagittal (shoulder extension) and/or transverse plane (shoulder horizontal abduction) with elbow flexion (i.e. pulling). Bench Row Seated Row
- 19. The Science Behind Each Pattern Rotational and Diagonal This category of exercises are primarily associated with movements of a rotational nature, typically within the transverse plane. These movements may also incorporate some form of pushing and/or pulling movements. Russian Twist Woodchops Photo credit: https://www.ironathleteclinics.com/benefits-including- machines-functional-fitness-training/
- 20. The Science Behind Each Pattern Anti-Rotational Anti-rotation exercises are designed to challenge the lumbopelvic complex muscles (i.e. the core) to prevent rotation in the transverse plane and improve stiffness and stability of the spine (5) – hence the term ‘anti-rotation’. NOTE: Some exercises in this category also fall into other categories, meaning some exercises can have dual purposes and therefore potentially more ‘bang for your bucks’. Single-Arm Rows Woodchops
- 21. The Science Behind Each Pattern Why it matters? Each movement pattern aligns with real-life actions or sport-specific tasks, reinforcing strength that translates directly to athletic performance and everyday activities.
- 22. Fun Session Key Takeaways Movement patterns are the building blocks of effective and balanced training. Training by movement pattern develops functional strength, coordination, and flexibility, reducing injury risk and improving movement efficiency.
- 23. Central Question How do basic movement patterns contribute to effective and functional fitness training for both athletic and everyday activities ? Answer: Basic movement patterns are essential to fitness training because they provide a structured approach to developing strength, stability, and coordination that align with natural human movements. By training through these patterns—such as hip hinge, knee dominant, and rotational movements—we build functional strength that enhances performance in both sports and daily activities. This approach not only improves efficiency in movements but also reduces the risk of injuries by focusing on joint stability and muscle coordination. Movement-based training, therefore, promotes a balanced and practical fitness foundation that benefits athletes and non-athletes alike.