Understanding Movement — Principles
Peer reviewed by Dr. Peter Rawlek, MD & Scott Rollo, PhD
Practice = progress. When it’s sketchy, go steady.
Why this matters (even if you’re “not sporty”)
Real life is full of “almost slipped” moments, those wet floors, suddenly finding an icy sidewalk, crowded buses, stairs with a heavy backpack, quick stops in hallways. A few simple rules help you stay safe, stable, and smooth so you don’t wipe out.
Before class: key things to get
There are simple rules you can use anywhere, kitchen, sidewalk, school bus, gym or sporting area.
It’s not about being strong; it’s about control: where your feet are, how hard you push, and how fast you move.
Start gentle, then add a little. If it feels wobbly, widen your base or slow your steps.
Today’s principles (plain and simple)
Stability — wide base, soft knees, tall head (eyes up - eyes are key,do not look down!) = steadier you. VERY Important on ice. Slow, small deliberate steps and stand on top of your foot, no pushing back as you walk.
Force control — just enough push/pull to do the job (not too much).
Speed control — when the surface or space is tricky, take short, steady steps and slow down.
Try this now (60–90 seconds)
Tripod test (Stability): Stand with feet together → then shoulder-width → then one foot slightly in front. Which felt most stable?
Gentle first (Force): Lightly push a wall/desk. Add a little until it just moves your body forward. Too much = you lose posture.
Slippery steps (Speed): Walk 6–8 steps with short, steady steps (like the floor is wet), then walk normally. Which felt safer?
What we’ll do in class (quick preview)
Slippery stories: share times you almost wiped out and what would’ve helped.
Skill labs:
Tripod Challenge (Stability): narrow → shoulder-width → split stance → one-leg + toe-tap.
Push the Wall (Force): light → medium → heavy; keep posture. Try a gentle chest pass with a soft ball.
Curb-Step & Stick (Stability + Speed): step off a low box/line, land soft, hold for 2 seconds; add “wet floor” mode with shorter steps.
Target Toss Tuning (Force): near/mid/far targets, use the least force that still hits.
Crowded-Path (Speed): cones = puddles; travel with short steps and eyes up, then compare to long, fast steps.
Safety + success tips
Hips over feet, knees bent, eyes up.
Land quietly (soft = controlled).
If balance wobbles: widen your base or slow down.
Gentle first; add a little if needed.
By the end, you’ll be able to…
Make yourself more stable on purpose.
Dial your push/pull to match the job.
Slow down/shorten steps when the surface or space demands it.
Quick self-check (10 seconds)
Which rule would help on an icy sidewalk?
Which rule would help when the bus lurches?
Which rule helps when carrying a heavy backpack down stairs?
Words to know
Stability: a steady body because your base is solid (wide feet, soft knees, eyes up).
Force control: using just-right push/pull.
Speed control: slowing or taking short, steady steps to stay safe.
Bottom line: When it feels sketchy, go steady, use a wide base, gentle force, short steps. That’s how you move smart anywhere.