Fundamental Movement Skills: What They Are, Why They Matter, and How to Develop Them

What Are Fundamental Movement Skills?

Fundamental Movement Skills (FMS) are the foundational, non-sport-specific patterns of movement that form the building blocks for more complex and specialized physical activities throughout the lifespan. Mastery of these fundamental skills is crucial for developing physical literacy, promoting lifelong physical activity, and reducing the risk of injury.

Defining Fundamental Movement Skills

Fundamental Movement Skills represent the basic, discrete movements that individuals learn and refine from early childhood. They are the essential motor patterns that allow us to interact effectively with our environment and participate in a wide range of physical activities, from daily tasks to organized sports. Unlike specialized sport skills (e.g., a basketball free throw or a tennis serve), FMS are generalizable and transferable across various contexts. They are the 'vocabulary' of human movement, enabling individuals to 'speak' the language of physical activity with fluency and confidence.

Categories of Fundamental Movement Skills

FMS are typically categorized into three main groups based on the primary nature of the movement:

• Locomotor Skills: These skills involve moving the body from one point to another. They are essential for navigating space and include movements where the body's center of gravity is displaced.

  • Walking: A series of controlled falls, involving alternating leg movements and balance.
  • Running: A faster progression of walking, with periods where both feet are off the ground.
  • Jumping: Propelling the body into the air from one or both feet and landing on one or both feet. This includes vertical jumps, long jumps, and hopping (on one foot).
  • Hopping: Propelling the body up and down on one foot.
  • Skipping: A combination of a step and a hop, alternating legs.
  • Galloping: A forward slide step, where the lead foot steps and the back foot quickly follows.
  • Sliding: A sideward gallop, maintaining the same lead foot.

• Manipulative Skills: Also known as object control skills, these involve handling or controlling objects with the hands or feet. They require hand-eye or foot-eye coordination and spatial awareness.

  • Throwing: Propelling an object away from the body using an overhand, underhand, or sidearm motion.
  • Catching: Absorbing the force of an oncoming object with the hands or body.
  • Kicking: Propelling an object with the foot.
  • Striking: Hitting an object with an implement (e.g., a bat, racket) or a body part (e.g., open hand).
  • Dribbling: Bouncing or controlling an object (e.g., a ball) repeatedly with the hands or feet.
  • Rolling: Propelling an object along the ground.

• Stability Skills: Also referred to as non-locomotor or balance skills, these involve maintaining equilibrium in relation to gravity. They are critical for controlled movement and efficient force production.

  • Balancing: Maintaining equilibrium while stationary (static balance) or in motion (dynamic balance). Examples include standing on one leg or walking on a beam.
  • Bending: Flexing a joint or body part.
  • Twisting: Rotating a body part around its own axis.
  • Turning: Rotating the entire body.
  • Stretching: Extending a body part to its full length.
  • Swaying: Rhythmic, pendular movement of the body.

The Critical Importance of FMS

The development and mastery of FMS are paramount for several reasons, extending far beyond childhood participation in sports:

• Foundation for Specialized Skills: FMS are the prerequisite for acquiring more complex and sport-specific skills. For instance, a well-developed throwing motion (manipulative FMS) is essential for pitching in baseball, quarterbacking in football, or serving in volleyball. Proficient running (locomotor FMS) underpins success in nearly all field and court sports. Without a solid FMS base, individuals often struggle to learn and execute advanced movements effectively, limiting their potential in various physical pursuits.

• Enhanced Physical Literacy: FMS are a cornerstone of physical literacy, which is defined as the motivation, confidence, physical competence, knowledge, and understanding to value and take responsibility for engagement in physical activities for life. Competence in FMS builds confidence, encouraging individuals to participate more actively and explore diverse physical challenges without fear of failure or injury.

• Injury Prevention: Individuals with poorly developed FMS may compensate with inefficient or unnatural movement patterns, placing undue stress on joints, ligaments, and muscles. This can significantly increase the risk of acute injuries (e.g., sprains, strains) and chronic overuse conditions, both in athletic endeavors and daily life. Proper mechanics, honed through FMS practice, distribute forces more effectively and reduce biomechanical stress.

• Lifelong Physical Activity: Proficiency in FMS fosters a positive attitude towards physical activity. When movement feels natural, efficient, and enjoyable, individuals are more likely to remain active throughout their lives. Conversely, a lack of FMS competence can lead to frustration, avoidance of physical activity, and a sedentary lifestyle, contributing to a higher risk of chronic diseases such as obesity, type 2 diabetes, and cardiovascular disease.

Developing and Improving FMS

While FMS are typically acquired in early childhood, their refinement and application continue throughout adolescence and adulthood. Strategies for development include:

• Early Childhood Focus: Providing ample opportunities for unstructured play, exploration, and guided practice in varied environments is critical for children. Games that naturally incorporate running, jumping, throwing, and balancing are ideal.
• Structured Practice and Play: Incorporating FMS into physical education curricula, youth sports programs, and structured play sessions ensures deliberate practice. Breaking down complex skills into simpler components and practicing them in isolation before integrating them into game-like scenarios can be effective.
• Progressive Overload and Variation: As proficiency increases, introducing variations in speed, direction, height, and object size/weight challenges the individual to adapt and refine their skills. For example, progressing from throwing a soft ball to a heavier one, or jumping over increasing heights.
• Qualified Instruction: Coaches, physical educators, and personal trainers with a strong understanding of biomechanics and motor learning can provide invaluable feedback, correct improper technique, and design appropriate drills to optimize FMS development.

FMS for Adults and Advanced Trainees

For adults and advanced trainees, FMS are not just for children. Revisiting and refining FMS can significantly enhance athletic performance, improve functional fitness, and aid in injury rehabilitation or prevention. Incorporating drills that emphasize balance, coordination, agility, and fundamental movement patterns (e.g., squats, lunges, pushes, pulls, hinges, carries) ensures a robust movement foundation, even for those engaging in highly specialized training. This approach helps to identify and correct movement dysfunctions, leading to more efficient and safer execution of complex exercises and sport-specific movements.

Conclusion

Fundamental Movement Skills are the bedrock of human movement, providing the essential tools for a physically active and healthy life. Their development is not merely about athletic prowess but about fostering physical literacy, building confidence, preventing injury, and promoting lifelong engagement in physical activity. By prioritizing the acquisition and refinement of these foundational skills across all ages, we empower individuals to move with competence, confidence, and enjoyment, unlocking their full potential for a vibrant and active existence.