Movement Patterns in PE: The Six Fundamental Movements for Physical Literacy

What are movement patterns in PE?

Movement patterns in Physical Education (PE) refer to the fundamental, foundational movements that form the basis of all human motion, serving as the building blocks for more complex motor skills, athletic performance, and everyday activities.

Understanding Movement Patterns: The Foundation of Physical Literacy

In the realm of Physical Education, "movement patterns" are not merely actions but rather standardized, efficient, and reproducible ways the human body moves through space. They are the core competencies that underpin physical literacy – the motivation, confidence, physical competence, knowledge, and understanding to value and take responsibility for engagement in physical activities for life. Mastering these patterns in PE is crucial for developing robust motor skills, preventing injury, and fostering a lifelong engagement with physical activity.

These patterns are universally recognized because they reflect the primary ways our bodies interact with gravity and objects, utilizing major joint systems and muscle groups in coordinated sequences. They are the language of movement, taught and refined to ensure students develop a comprehensive understanding of their bodies' capabilities and limitations.

The Six Fundamental Movement Patterns

While some classifications may vary slightly, the most widely accepted framework in exercise science and PE categorizes human movement into six fundamental patterns. Each pattern involves multiple joints and muscle groups working synergistically.

Squat

The squat is a bilateral, lower-body pattern where the hips and knees flex simultaneously, lowering the body towards the ground. It is a fundamental movement for sitting, standing, and lifting objects.

• Key Joints: Hips, knees, ankles.
• Primary Muscles: Quadriceps (rectus femoris, vastus lateralis, medialis, intermedius), Gluteus Maximus, Hamstrings (biceps femoris, semitendinosus, semimembranosus), Erector Spinae, Core Stabilizers.
• PE Relevance: Essential for jumping, landing, changing direction, and developing lower body strength and mobility.

Hinge

The hinge pattern is a posterior chain dominant movement where the primary action occurs at the hips, with minimal knee flexion. The torso pivots forward while maintaining a neutral spine.

• Key Joints: Hips (primary), knees (minimal).
• Primary Muscles: Hamstrings, Gluteus Maximus, Erector Spinae, Core Stabilizers.
• PE Relevance: Crucial for lifting objects safely (e.g., picking up a ball), jumping for distance, and powerful athletic movements like throwing and swinging.

Lunge

The lunge is a unilateral, lower-body pattern involving a step forward, backward, or laterally, with one leg moving while the other stabilizes. It emphasizes single-leg strength, balance, and coordination.

• Key Joints: Hips, knees, ankles (both legs).
• Primary Muscles: Quadriceps, Gluteus Maximus, Hamstrings, Adductors, Abductors, Calves, Core Stabilizers.
• PE Relevance: Fundamental for walking, running, skipping, changing direction rapidly in sports, and developing unilateral leg strength and balance.

Push

Pushing movements involve extending the arms away from the body, either horizontally or vertically, against resistance.

• Horizontal Push: Pushing an object directly in front of the body, away from the torso.
  • Key Joints: Shoulder, elbow, wrist.
  • Primary Muscles: Pectoralis Major, Anterior Deltoid, Triceps Brachii.
  • PE Relevance: Pushing a door open, performing a push-up, throwing a shot put, blocking in sports.
• Vertical Push: Pushing an object overhead, away from the body.
  • Key Joints: Shoulder, elbow, wrist.
  • Primary Muscles: Deltoids (all heads, especially anterior and medial), Triceps Brachii, Trapezius (upper), Serratus Anterior.
  • PE Relevance: Reaching for objects on a high shelf, overhead throwing, spiking a volleyball, handstands.

Pull

Pulling movements involve drawing an object towards the body, either horizontally or vertically, against resistance.

• Horizontal Pull: Pulling an object towards the body in a horizontal plane.
  • Key Joints: Shoulder, elbow, wrist.
  • Primary Muscles: Latissimus Dorsi, Rhomboids, Trapezius (middle and lower), Posterior Deltoid, Biceps Brachii.
  • PE Relevance: Rowing a boat, pulling a rope, climbing, controlling an opponent in grappling sports.
• Vertical Pull: Pulling an object downwards towards the body from an overhead position.
  • Key Joints: Shoulder, elbow, wrist.
  • Primary Muscles: Latissimus Dorsi, Biceps Brachii, Posterior Deltoid, Rhomboids, Trapezius (lower).
  • PE Relevance: Climbing, performing a pull-up, reaching down to grab something overhead.

Gait (Locomotion)

Gait, or locomotion, refers to the act of moving from one place to another using various patterns like walking, running, skipping, crawling, or jumping. It integrates elements of all other fundamental patterns in a cyclical, coordinated manner.

• Key Joints: Hips, knees, ankles, spine, shoulders.
• Primary Muscles: A complex interplay of all major muscle groups, with emphasis on lower body and core for stability and propulsion.
• PE Relevance: The foundation of most sports and daily activities, developing cardiovascular fitness, coordination, and spatial awareness.

The Role of Movement Patterns in Physical Education

Teaching movement patterns in PE goes beyond simply performing exercises; it's about building a robust physical foundation.

• Skill Development: Mastery of fundamental patterns directly translates to proficiency in sports-specific skills. For example, a well-executed squat improves jumping mechanics, while a strong hinge enhances the power of a golf swing or baseball throw.
• Injury Prevention: Proper understanding and execution of movement patterns reduce the risk of injury. Learning to land softly from a jump (squat), maintain a neutral spine during lifting (hinge), or control movement on one leg (lunge) protects joints and muscles.
• Long-Term Athletic Development (LTAD): Emphasizing fundamental patterns early in life ensures a broad base of physical competence, allowing individuals to pursue a wider range of physical activities and sports throughout their lifespan without specializing too early.
• Body Awareness and Proprioception: Focusing on these patterns helps students develop a deeper understanding of how their bodies move, where they are in space, and how to control their movements efficiently.
• Transferability: The principles learned from mastering these patterns are highly transferable, benefiting not only athletic pursuits but also daily life activities like carrying groceries, climbing stairs, or gardening.

Teaching and Assessing Movement Patterns in PE

Effective PE instruction involves a systematic approach to teaching and assessing movement patterns.

• Progressive Development: Movements are introduced from simple to complex. For instance, teaching a bodyweight squat before adding external resistance or progressing to a jump squat.
• Cueing and Feedback: Educators provide clear, concise verbal and visual cues to help students understand the mechanics of each pattern (e.g., "knees out," "chest up," "hips back"). Immediate and constructive feedback is crucial for correction and reinforcement.
• Observation and Assessment: PE teachers continuously observe students' movement quality, identifying common compensations or inefficiencies. This informal assessment guides instruction and allows for targeted interventions. Formal assessments might include movement screens or skill checklists.
• Inclusion and Adaptations: Recognizing diverse abilities, PE professionals adapt exercises to ensure all students can participate and develop foundational skills. This might involve using different equipment, modifying ranges of motion, or providing assistive support.

Beyond the Basics: Advanced Considerations

While the six fundamental patterns form the core, an advanced understanding of human movement also includes:

• Rotational Patterns: Movements involving twisting or spiraling the torso, crucial for throwing, swinging, and many sports.
• Carrying Patterns: The ability to safely and efficiently transport objects, often integrating elements of squats, hinges, and gait.
• Unconventional Patterns: Movements like crawling, rolling, or climbing, which further enhance mobility, stability, and coordination.

Integrating these more complex or specialized patterns into PE enriches the movement vocabulary of students, preparing them for a wider array of physical challenges.

Conclusion: Laying the Groundwork for Lifelong Movement

Movement patterns are the bedrock of physical education. By systematically teaching, refining, and assessing these fundamental human movements, PE programs empower students with the physical competence, confidence, and understanding necessary to lead active, healthy lives. Mastering the squat, hinge, lunge, push, pull, and gait patterns ensures that individuals not only perform better in sports but also navigate the physical demands of everyday life with efficiency, safety, and joy.