Move Better, Play Better: 10 Essential Movements for Athletes

Whether you’re an avid CrossFitter, training for an upcoming marathon, or just trying to stay active for better health, mastering fundamental movements is crucial.

The 10 Moves Every Athlete Should Know

1. Cross-Crawl – Engages both sides of your brain and body for better coordination.
2. Squat – Builds strength in your legs and glutes while improving balance.
3. Lunge – Targets stability and single-leg strength.
4. Deadlift – Reinforces proper posture while strengthening your back and hamstrings.
5. Jumping – Builds explosive power and trains your ability to take off.
6. Landing – Teaches your body how to absorb impact safely.
7. Falling Forward – A controlled way to practice momentum and balance.
8. Falling Backward – Prepares your body to recover from unexpected movements.
9. Plank – Strengthens your core for better overall stability.
10. Push-Up – A simple but effective move for upper body and core strength.

Why These Moves Matter

Mention posture, and you may think of standing with a ramrod-straight spine. Good posture is also about how you hold your body during movement. These exercises focus on dynamic posture—how your muscles and joints work together to keep you balanced, flexible, and strong.

Better posture leads to improved athletic performance by reducing strain on your joints, helping you move more efficiently, and lowering your risk of injury. When you practice these movements using proper form, you’ll help to build a solid foundation for everything from running to lifting to everyday activities.

How Poor Posture Can Cause Injuries

Even the most elite athletes can get sidelined by injuries caused by poor posture. Over time, repetitive motions—like swinging a bat, spiking a volleyball, or running laps—can wear down your body if you’re not moving correctly.

Here are some examples:

• A baseball pitcher’s elbow experiences extreme stress with every throw.
• A runner’s ankles absorb the impact of thousands of strides.
• A ballet dancer’s feet face intense pressure when on pointe.

If they’re not performed with proper alignment, each of these movements can lead to small injuries that build up over time. These “micro-traumas” often go unnoticed until they result in bigger problems, like sprains, strains, or chronic pain.

The Role of Chiropractic Care

Getting regular chiropractic care isn’t just about relieving back and neck pain. Our natural care can make a massive difference in how you move and feel as an athlete. Dr. Swystun can help keep your spine and joints in proper alignment, which allows you to move better.

Many athletes find they can move more freely and with less pain after their adjustments. Plus, seeing a chiropractor regularly can catch those small issues before they become bigger problems that could keep you from being at your athletic best. Through hands-on care that includes adjustments and muscle work, our chiropractor can help you stay healthy and perform well.