One of the key components of physical literacy is movement competence—the ability to move confidently, safely, and efficiently in a variety of environments. For children, developing this competence early is essential not only for sporting success but also for long-term health and wellbeing. So, what does it mean to be a safe and efficient mover, and how can coaches support this development?

Safe and Efficient Movement

Being a safe mover means performing physical activity in a way that reduces the risk of injury. This involves proper technique and conditioning the body to handle the forces involved in movement.

Safe = Less chance of injury = Conditioning + Appropriate Technique

On the other hand, efficient movement is about generating the most force with the least amount of energy. It’s the foundation of athletic performance and physical sustainability.

Efficient = Maximum Force with Minimum Energy

Fundamental vs. Foundational Movement Skills

To develop safe and efficient movers, coaches must understand two key concepts: Fundamental Movement Skills (FMS) and Foundational Movement Skills.

Fundamental Movement Skills

FMS are the building blocks of all physical activity and include:

• Locomotor skills (e.g., running, hopping)
• Object control skills (e.g., catching, kicking)
• Stability skills (e.g., balancing, twisting)

Research suggests that children can master most FMS by age 6 and should have mastered all by age 10–11. However, these skills don’t develop naturally—they require structured practice. Alarmingly, studies show that many children today lack basic FMS, contributing to lower physical activity levels and increased health risks.

Foundational Movement Skills

Expanding on FMS, Foundational Movement Skills include a broader range of movements across different environments—land, water, and air. These include:

• Cycling
• Swimming strokes
• Resistance training movements (e.g., squats, lunges, push-ups)
• Scootering, sliding, and treading water

These skills are essential for lifelong physical activity and can transfer into sport-specific movements and general fitness.

Coaching Implications

So, how can coaches help children become safe and efficient movers?

• Integrate FMS into every session—focus on locomotion, object control, and stability.
• Introduce non-traditional foundational skills like resistance training and swimming.
• Encourage variety—promote participation in multiple activities like cycling or scootering.
• Support parents—help them understand the importance of diverse movement experiences.

By prioritising movement competence, coaches can lay the foundation for a lifetime of physical activity, helping children grow into confident, capable, and healthy individuals.

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