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According to Nikolai Bernstein, a foundational figure in motor behavior science, the difference between motor control and motor learning lies in how movement is organized and how that organization evolves over time with experience. His insights continue to shape modern approaches to skill development, movement science, and performance training.
Motor Control (Bernstein’s View) Motor control is the real-time regulation of movement by the central nervous system. Bernstein framed this as a problem-solving process: how does the brain coordinate the many degrees of freedom, all the joints, muscles, and body segments, to produce smooth, goal-directed movement? Key Concepts:
Bernstein’s Insight: Motor control is the process of “solving the problem of redundancy” in the body to produce a skilled, efficient action. Motor Learning (Bernstein’s View) While motor control deals with execution in the moment, motor learning refers to how movement control is developed and refined over time through practice and adaptation. Bernstein viewed learning not as merely acquiring a motor program, but as a process of “reconstructing” movement each time, depending on the context. Key Concepts:
Bernstein’s Insight: Motor learning is about enhancing the system’s ability to adapt and reorganize movement solutions over time. Key Differences:
Motor Control & Learning by theuofstrength
In essence, motor control is about solving the problem of movement in the moment, while motor learning is the process of developing more effective and adaptable solutions to that problem over time. Bernstein’s legacy lies in his dynamic view of movement, not as static programs stored in the brain, but as flexible, evolving solutions shaped by constraints, practice, and variability. Understanding this distinction isn’t just academic, it reshapes how we teach, coach, and train. Whether you’re designing a skill progression or analyzing an athlete’s movement patterns, Bernstein’s framework provides a powerful lens through which to understand the art and science of movement.
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In many training environments, there’s still an obsession with “perfect practice.” Drills are overly scripted, patterns are rehearsed, and coaches often deliver endless cues to correct every detail. But sport isn’t perfect. It’s fast. It’s messy. It’s constantly changing. And athletes rarely, if ever, get to execute the same movement exactly the same way twice in competition.
At The U of Strength, we believe true skill isn’t built through perfection, it’s built through solving problems. Instead of giving our athletes all the answers, we create chaotic environments that force them to search, adapt, and make real-time decisions. Every rep becomes an opportunity to assess, adjust, and respond to the unpredictable demands of sport. This approach not only improves physical outputs, but it also develops the psychological flexibility and resilience needed to thrive under pressure. Our Agility Development: 5 Gamespeed Principles To guide this process, we lean into five key Gamespeed Principles that shape how we design agility activities: 1. Appreciating Space Athletes must constantly perceive the ever-changing space around them, whether it’s an open lane to attack or a collapsing gap to avoid. We create activities where space is dynamic, teaching athletes to recognize and manipulate spatial opportunities. 2. Respecting Speed Speed isn’t just about going fast, it’s about controlling tempo, adjusting pace, and knowing when to accelerate or decelerate. Our activities demand athletes to change velocities based on the dynamic informational sources. 3. Managing Uncertainty No two situations unfold the same way. By introducing variability, unpredictability, and changing task demands, athletes develop a proactive mindset, learning to anticipate, adapt, and make quick decisions even when they don’t know what’s coming next. 4. Being Comfortable in Uncomfortable Conditions Fatigue, awkward positions, and unexpected movement patterns force athletes to adapt and execute under less-than-ideal circumstances. Training shouldn’t feel clean; it should feel real. 5. Team Synergies Team sports require connection. Athletes must not only respond to opponents but also coordinate with teammates. We include partner and team-based scenarios that develop communication, shared timing, and situational awareness. No Rigid Cues. No Rehearsed Paths. In this environment, athletes aren’t following a script, they’re making decisions. There’s immediate feedback: if your solution worked, you succeed; if not, you adjust. That’s real learning. The coach’s role shifts from instructor to designer, crafting constraints and scenarios that challenge the athlete’s movement problem-solving. The Outcome: Game-Ready Athletes By exposing athletes to chaotic, game-like environments:
Skill emerges from solving movement problems under contextual conditions. At The U of Strength, we don’t chase perfection, we prepare for chaos, because that’s what sport requires. 6/4/2025 Bridging the Gap: Integrating Weight Room & Movement Principles for Complete Athletic DevelopmentRead NowOne of the most common and costly mistakes in athletic development is treating the weight room and the field or court as separate worlds.
Too often, strength work is compartmentalized, viewed solely to build muscle or power, while technical or tactical work is reserved for the sport setting. This disconnect creates athletes who are strong in the weight room but struggle to transfer those qualities into skillful, adaptable movement during sport. At our core, we believe in integration, and we’ve seen the results firsthand. Connected Training: One System, Many Environments We aim to facilitate and reinforce movement concepts across every part of the training process. Whether an athlete is squatting in the weight room, responding to perceptual information in an agility environment, or changing direction in a small-sided game, they’re engaging with the same underlying principles. By aligning our language, constraints, and intentions, we help athletes own the concept across a spectrum of contexts, from closed to open environments. One such concept is center of gravity (COG) management, a fundamental element of both physical performance and injury resilience. The Concept: Center of Gravity Management At its core, COG management is the relationship between the center of mass (COM) and base of support (BOS). Athletes who can efficiently shift, lower, or manage their COM in relation to their BOS are:
Whether you’re in a gym or on the court/ field, the principle is the same. And so is the language we use to coach it. Tactic: Manipulating Stance Width to Teach COG Control In the weight room, one simple way we reinforce this concept is through stance manipulation in squat variations. The goal isn’t just strength, its awareness, control, and transferability. Here’s one way to apply this:
The real magic happens when athletes recognize that the stance, they use in a squat is related to how they cut, land, or absorb contact in sport. And when we as coaches use a shared language, and aligned intentions, we create a training ecosystem where strength and skill development feed each other, not compete for attention. So, whether it’s in the squat rack or during an agility activity, we’re constantly reinforcing center of gravity awareness, giving the athlete the tools to adapt and thrive in any environment. Train smarter. Teach concepts. Integrate for impact. 6/3/2025 How Many Repetitions Should I Perform? Rethinking Reps Through the Lens of Motor Learning and Athletic DevelopmentRead Now“Should I do sets of 3, 8, or 10?”
It’s a common question in athletic development and strength training. And while the answer depends on your goals, it’s also easy to get lost in the numbers and lose sight of something more fundamental: the intention behind each movement and the connection between them. Reps matter, but not as much as why and how you’re doing them. Repetition Schemes Have Their Place Let’s not dismiss reps entirely. Different rep schemes serve different physiological purposes. These ranges are useful tools in the toolbox, but they’re not the whole picture, especially when the goal is improved movement capability, coordination, or transfer to sport. Movement Intent Comes First If you’re mindlessly grinding through a set of 10 without understanding what you’re trying to achieve, you’re missing the mark. What matters more than the exact rep count is:
Intent drives adaptation. If your focus is on owning internal rotation during a split squat, or maintaining inside edge pressure during a lateral step-up, that intent will shape the outcome, regardless of whether you’re doing 3 reps or 10. The Power of Connection: Movement Truths Every exercise is an opportunity to reinforce movement truths, the fundamental motor strategies that show up both inside and outside the weight room. When reps are approached with connection in mind, the result is what some coaches call “sticky” behaviors, patterns that hold under pressure, fatigue, or the unpredictability of sport. Examples include:
These aren’t isolated movements; they’re puzzle pieces that fit into the broader picture of athletic performance. Reps Are a Tool, not a Rule Instead of asking, “How many reps should I do?”, consider asking:
If those questions are answered clearly, then 3 reps might be plenty, or you might need 8 to get the desired effect. Don’t let numbers on a page dictate the depth of your training. Reps don’t build athletes. Intention and connection do. Let the reps support your purpose, not define it. 6/1/2025 Dirty Speed Development: Training for Chaos Moving Beyond Perfect Reps to Build Adaptable, Game-Ready AthletesRead NowSpeed development is often boxed into a narrow lane: clean mechanics, straight lines, and high-volume of “perfect” reps. While there’s value in technique, this overly sterile approach misses a critical truth:
Sport isn’t clean. It’s chaotic, unpredictable, and full of disruptions. At The U of Strength, we believe speed training should reflect that reality. That’s why we embrace what we call Dirty Speed Development, a methodology built around variability, interference, and adaptability. The Problem with “Perfect” Too many speed drills are rehearsals, not development. The athlete gets into a familiar setup, hits the same angles, and moves in predictable ways. The outcome? They may look great in training but struggle to apply that speed in sporting scenarios. Why? Because in sport:
That’s where Dirty Speed comes in. What is Dirty Speed Development? Dirty Speed is our term for speed training that’s deliberately messy. It introduces layered challenges and micro-disruptions to force the athlete to problem-solve on the fly. It’s not about chasing perfect form. It’s about developing functional speed that holds up under pressure. How We Introduce Disruption Here are a few of our favorite tools to add complexity to our speed drills: 1. Throwing Patterns (Fake & Real) Med ball throws, especially fakes and rotational throws, disrupt rhythm and shape. Athletes must accelerate while separating upper and lower body movement, a key skill in field and court sports. 2. Perturbations Mini collisions and chaotic resistance create instability and force the athlete to regain control quickly without breaking stride. 3. Obstacles Whether it’s boxes or hurdles, or opponent distractions, obstacles force athletes to make split-second decisions on pathing and timing, increasing their spatial awareness and movement fluency. Why It Matters Dirty Speed isn’t about making drills harder for the sake of being “cool.” It’s a calculated strategy to:
We’re not just preparing athletes to sprint fast. We’re preparing them to stay fast when it gets messy. Final Thoughts: Chase Adaptability If your speed drills always look picture-perfect, they’re probably too easy. In contrast, Dirty Speed embraces imperfection. It forces athletes to adapt, recover, and solve problems at full speed, skills that are far more valuable than clean reps in closed environments. Because at the end of the day, the fastest athlete on the stopwatch doesn’t always win. The one who can adapt, respond, and recover the quickest usually does. |
AuthorJamie Smith is a proud husband and father, passionate about all things relating to athletic development and a life long learner, who is open to unorthodox ideas as long they are beneficial to his athletes. Categories
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*By accessing this website and/or purchasing or utilizing the articles, emails, programs, images, videos, services and/or products, you are agreeing to this disclaimer in its entirety. The content on this website and the educational products sold within are the intellectual property of The U of Strength, LLC and may not be replicated, reproduced, or sold without prior written consent from The U of Strength, LLC. Website, social media and product content provided is for informational purposes and meant to be utilized by athletes, sport coaches, and fitness professionals at their own discretion. It is not meant to substitute advice or guidance from qualified medical experts, and misuse of the information can result in serious injury. Any fitness program should be administered under the discretion of qualified professionals who take into account individual differences in health and ability. While our programs have found success with the athletes who train at our facility, individual results vary and we do not guarantee any specific results. The U of Strength, LLC assumes no liability from the misuse of the content provided or products purchased. Users assume all risk when implementing our ideas in theirs or their clients’ real life training experiences.
Email: [email protected]
*By accessing this website and/or purchasing or utilizing the articles, emails, programs, images, videos, services and/or products, you are agreeing to this disclaimer in its entirety. The content on this website and the educational products sold within are the intellectual property of The U of Strength, LLC and may not be replicated, reproduced, or sold without prior written consent from The U of Strength, LLC. Website, social media and product content provided is for informational purposes and meant to be utilized by athletes, sport coaches, and fitness professionals at their own discretion. It is not meant to substitute advice or guidance from qualified medical experts, and misuse of the information can result in serious injury. Any fitness program should be administered under the discretion of qualified professionals who take into account individual differences in health and ability. While our programs have found success with the athletes who train at our facility, individual results vary and we do not guarantee any specific results. The U of Strength, LLC assumes no liability from the misuse of the content provided or products purchased. Users assume all risk when implementing our ideas in theirs or their clients’ real life training experiences.