Introduction

Athletic performance is built on effective movement quality. For athletes, especially in team sports like rugby, mastering fundamental movement skills (FMS) such as stability, locomotion, manipulation, and awareness is key to developing agility, strength, and coordination. Proper warm-ups set the stage for optimal performance by activating muscles and preparing joints for dynamic movements, while structured injury prevention programs are vital for safe play, particularly in high-contact sports. Additionally, tools like wellness questionnaires, readiness measures, and training load monitoring help athletes and coaches manage physical demands, ensuring sustainable performance and reducing the risk of overtraining and injuries. 

Importance of Developing Effective Movement Quality

Movement competency is described as the ability of an athlete to perform basic movement tasks with satisfactory biomechanical alignment, stability and efficiency (Lundgren et al., 2014). As previously outlined, the development of fundamental movement skills (FMS) should be prioritised during early and middle childhood and training throughout the athlete’s life (Lloyd and Oliver, 2012). FMS requires the activation of large muscle groups and can be classified as object control and locomotor skills. Object control skills involve the transporting, intercepting and projecting of objects through activities such as throwing, catching, dribbling, kicking, underhand rolling and striking, while locomotor skills include running, jumping, hopping, leaping, galloping and sliding (Logan et al., 2012).

Effective movement quality in resistance training is not merely about executing exercises with precision; it involves achieving a balance of stability, mobility, and coordination that enhances overall performance. High-quality movement patterns allow athletes to utilise their full potential by engaging the appropriate muscle groups and minimising compensatory strategies that can lead to injury or inefficient force production.
Poor movement quality, such as improper joint alignment or muscle imbalances, can cause suboptimal loading patterns. This can lead to altered biomechanics, reducing movement efficiency and limiting the athlete’s ability to produce maximal force or power output (Bennett et al., 2019). 

Developing effective movement quality early on, especially during the learning phase of new exercises, helps lay the foundation for improved performance and resilience. Emphasising movement quality also enables athletes to maximise the benefits of resistance training by allowing for higher training loads and intensities without compromising safety or form. This principle underscores the need for a structured approach that prioritises technique and movement competency before adding external load or increasing exercise complexity. 

By cultivating movement quality, athletes not only enhance their ability to perform specific exercises but also improve their overall functional capacity and athleticism, which translates to better performance across various sporting activities.