Rationale and Background

The '5 in 5' concept is an attempt to weave a commitment to movement efficiency into a person's daily life. Particularly relevant to the younger age-groups when they are in a wonderful window of opportunity in their pre-teen years, the role of movement efficiency in our daily lives is a powerful tool for various reasons.

Well-Being

As adults we often suffer from muscular-skeletal disorders. Those painful backs, necks, shoulders and hips can cause a great loss of quality in our daily lives. Fifty-six percent of workplace absenteeism is due to muscular-skeletal disorders. The reasons are varied but none more than the fact that little is done in our lifetimes to combat the poor postures that we entertain for hours at a time when sitting or slouching in front of modern multi-media technology (TV, X-Box, Play Station, Mobile Phone).

Physical education has lost its edge where the 'Physical' is concerned and little is done nowadays to arm our school-age children with a sound movement vocabulary.

Sports Performance

Every sports-specific action or posture demands that the participant has an appropriate level of movement efficiency to carry out the tasks demanded by the sport's techniques. Without the foundation of a powerful movement vocabulary all sporting techniques may well be flawed. These Physical Competence limitations, once put under the pressure of training intensity and volume, often result in injury. Technical development can be harmed and the future of our national sporting teams put in jeopardy due to this lack of fundamental development.

My colleagues Steve Myrland and Greg Thompson have created a journey of movement competence that, if committed to, will transport the participant along a development continuum that will reduce the aforesaid limitations.

Steve and Greg have a strong background in Teaching and Coaching and their interpretation of the journey is clearly suitable for all persons along the development continuum. Whether young children in the Elementary School environment or the adult in the community, the appeal and the application of the concept is wide ranging.

As Greg says-

"5 in 5 was designed to integrate the best information available into a short-exposure exercise program that can be used in single 5 exercise modules or combined into longer exercise sessions. At its foundation is the idea that one should strengthen movements, not individual muscles. Also imbedded in the program is the principle that various elements of physical fitness should be combined. So, you will find exercises that create strength, balance and flexibility simultaneously. This "organic" approach to fitness combines physical demands in ways the body will need to use them.

The modules were designed so that each five exercise cluster includes several elements that are essential to the development of athleticism:

First, multiple joint movements are the cornerstone of the program. Athletes and people of all ages need muscles to work together as synergists. Strength must be developed from toe nails to finger nails along kinetic chains.

Second, each module has exercises that elicit improvement in balance. Athletic development coaches have long understood the importance of developing balance at the same time as strength. One without the other is of limited use.

Third, each module has exercises that move the body in multiple directions. As people move through their daily lives, whether athletes or not, the world throws movement challenges that include bracing, bending, pushing, pulling and twisting. The modules are designed to emulate life's movements, whether you are an aspiring athlete or office worker.

Finally, each module is designed to improve dynamic flexibility. Regardless of ones age, diminished flexibility can predispose a person to injury. You will find the exercises included in the program will gradually revitalize range of motion."

The exercises are simple and progressive and can be 'turned up' (made more difficult) or 'turned down' (made easier) to suit any level of attainment and learning. They can be expanded to form parts of a warm-up for sporting environments or can simply play their part in the daily activity requirements of the growing child.

The Product

Work continues on the development of a deliverable set or resources. The authors of this concept are working in their spare time to bring the resources to the public. Projects are underway in the UK, Australia and the USA where the progressive exercise syllabus is being sampled in a number of Elementary Schools. Results so far indicate (a) an improvement in movement competency (b) some happy faces!

Limited time and resources are our greatest enemy in creating this movement curriculum so patience is the order of the day. Updates on the process will be put on this website as the production continues.