Practice Makes Progress
Peer reviewed by Dr. Peter Rawlek, MD & Scott Rollo, PhD
How to Get Better at Moving — Even if You Don’t Play Sports
Ever tried something new — like skateboarding, learning a TikTok dance, or even carrying a big tray of snacks — and felt awkward at first? Maybe you didn’t know where to put your feet, or your hands just wouldn’t do what you wanted.
Here’s the secret: nobody starts off great at any skill — not throwing a ball, not nailing a dance step, not even walking in high heels or playing a tricky video game. Skills improve with practice, feedback, and patience.
Learning basic movement patterns — like jumping, balancing, catching, or even bending safely to pick something up — is part of becoming physically confident so you can handle whatever activity life throws your way.
Why Practice Matters
When you practice, your brain and muscles get better at working together. Over time, your movements become:
More accurate – You can better aim a recycling toss into the bin, or place a grocery bag on the counter without spilling.
More efficient – Climbing stairs feels easier, carrying laundry doesn’t leave you out of breath.
More automatic – You just do it without thinking, like typing on your phone without looking at the keys.
Example: The first time you try riding a bike or skateboard, balancing feels like the hardest part. But after enough practice, you stop thinking about balance and can focus on speed, turns, or enjoying the ride.
Feedback: Your Shortcut to Getting Better
Feedback is like a cheat code for progress. It helps you figure out what’s working and what needs tweaking. Feedback can come from:
Teachers or coaches – They might show you a simpler way to hold something, or how to change your stance.
Friends – They can spot things you can’t see yourself.
You – The more you practice, the more you’ll feel when something’s off, like holding your phone too low during a video and cutting off your face.
Example: Trying to throw a frisbee? A friend might notice your wrist flicks too soon. Fixing that one thing could make it fly twice as far.
Skills Transfer Everywhere
The best part? Skills in one area can help in another.
Balancing while standing in a crowded bus helps with balance in skating or paddleboarding.
Jumping for a rebound in basketball can help you reach the top shelf at home.
Learning to twist and lift safely in gym class can help you carry groceries without straining your back.
Even everyday stuff — like shoveling snow, raking leaves, or hauling your backpack — uses the same movement skills you build when practicing.
How to Get Better at Any Movement Skill
Break it down – Work on one part at a time.
Repeat often – Short bursts (5–10 minutes) work better than one long session.
Ask for feedback – It’s not criticism; it’s free advice to help you improve.
Watch and copy – Learn from skilled people, whether they’re athletes, dancers, or creators online.
Stay positive – Mistakes mean you’re trying.
Your Turn
What’s one thing you’ve gotten better at through practice — gaming, cooking, skateboarding, or something else?
How did feedback help you improve?
What’s one skill you want to start working on this week, and what’s one tiny step you could take to begin?
Bottom Line:
Practice isn’t just for sports. It’s for anything you want to improve — from tying your shoelaces faster to learning a trick on your bike. Every time you practice, you’re not aiming for perfection, you’re building progress. And progress? That’s what makes you confident, capable, and ready for whatever comes next.
References:
Zhou, Y., Shao, W. D., & Wang, L. (2021). Effects of feedback on students’ motor skill learning in physical education: A systematic review. International Journal of Environmental Research and Public Health, 18(12), 6281.
Hulteen, R. M., Morgan, P. J., Barnett, L. M., Stodden, D. F., & Lubans, D. R. (2018). Development of foundational movement skills: A conceptual model for physical activity across the lifespan. Sports medicine, 48(7), 1533-1540.
Sport for Life. (2024, September). Understanding Physical Literacy: A Canadian Perspective. Sport for Life. https://sportforlife.ca/portfolio-item/understanding-physical-literacy-a-canadian-perspective/