This document outlines a movement competency training program with three parts: 1) core stability and non-locomotor skills like planks, deadbugs, and bird dogs; 2) locomotor skills like crawling, jumping, running and hopping; and 3) core strength training focusing on primary movement patterns like squats, lunges, and pushups. Key points include proper form, progression from easier to more difficult variations, and applying resistance over time. The goal is to build a foundation of movement skills and core stability before integrating strength training.

4. 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

5. Part 1
Core stability and
non-locomotor skills training
Core stability
Non-locomotor
or stabilization skills

6. Breathing and Bracing
Core Stability Exercises
✓ Deadbug series
✓ Rolling
✓ Plank series
✓ Bird dog series

7. Deadbug Series
Key Points:
• Exercise Progression & Regression
• Spotting techniques
Turning/Rolling/Twisting

8. Scapulothoracic Exercises
Key Points:
• Activation
• Shoulder mobility
• Y-T-W
Lumbo-pelvic Exercises
Key Points:
• Activation
• Glute hip bridge

9. Plank Series
✓ Elbow/Low plank
✓ Straight arm/High plank
✓ Front & side
Bird Dog Series

10. 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
•

11. Part 2
Locomotor skills training
Crawling series
✓ Crawling vs. creeping
✓ Linear and lateral movements

12. Exercises for Balance
• Static vs. dynamic balance
Joint mobility exercises

13. Locomotor skills
✓ Land
• step-down
• reverse drop
✓ Jump
Locomotor skills
✓ Linear & lateral movements
✓ Run
• arm action
• leg action

14. Locomotor skills
✓ Slide/shuffle
✓ Backpedal
Locomotor skills
✓ Hop
✓ Step-hop
✓ Skip
✓ Leap

15. 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

16. 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