Understanding Movement — Elements
Peer reviewed by Dr. Barry Wiens& Scott Rollo, PhD
Practice = progress. Change one ingredient, change the whole move.
Why this matters (even if you’re “not sporty”)
You move all day, stairs, hallways, backpacks, chores, games. Small tweaks can make those moves feel easier, safer, and less “almost wiped out.”
Basic Understanding: key things to get
Every move is a mix of four simple ingredients your body can adjust.
You don’t need to be perfect; you just need to try a small change and notice what happens.
Control beats power. If it feels steady, you’re doing it right.
Today’s ingredients (plain and simple)
Force = how hard or soft you push/pull.
Body shape = the position you make (tall, small, wide, curled).
Time & rhythm = the when (steady beat vs. off-beat).
Speed = how fast or slow you go.
Try this now (60 seconds)
Pick a short path (or stand in place). Do it three times:
Move slowly from one point to the other and back.
Move fast from one point to the other and back
Move with soft steps (quiet feet).
Which felt most controlled? You just changed three ingredients of movement speed, time & rhythm, and force.
In class you will learn more about force, body shape, time & rhythm, and speed.
Examples of movement ingredients
The same move in four ways: E.g. Touching the wall and coming back: do it normally → do it slower → do it faster → do it with a softer touch.
Examples of the ingredients
Force: e.g, a gentle toss versus a bit firmer toss when aiming at a target.
Body shape: e.g., Wide base feet versus feet close together. Which is more stable? Which is easier to move quickly from?
Time & rhythm: e.g.,walk to a clap/count; try double-time and half-time.
Speed: e.g., moving from cone to cone, slower, medium speed, faster, then fast-to-slow changes in speed.
Safety + success tips
Soft knees, eyes up, space bubble.
“Land like a ninja, not a dinosaur.” Quiet = controlled.
If you feel wobbly, try wider feet or smaller steps.
By the end, you’ll be able to…
Name the four elements and spot them in everyday moves.
Change one element on purpose and feel how the move changes.
Pick settings (force/shape/beat/speed) that keep you in control.
Quick self-check (10 seconds)
Can I explain one element in my own words?
Do I know which element I’ll tweak first in class (force, shape, beat, or speed)?
Words to know
Element: an ingredient of a move (like speed).
Rhythm: a steady count or beat that guides timing.
Control: the move feels steady and safe (not wild or wobbly).
Bottom line: Small changes = big difference.
Practice makes progress.