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To “download” movement means treating technique like a file you transfer from coach to athlete.
It assumes there is one correct model of sprinting, cutting, or jumping, and the athlete’s job is to copy that template as accurately as possible. This usually shows up through:
In this model, the athlete becomes a receiver of instructions rather than a solver of problems. The Problem with Downloading Movement in sport isn’t static like software. It’s:
No two accelerations are identical. No two cuts happen under the same information. Yet downloading assumes they should. When we try to install technique like code:
It can look clean in drills and disappear in competition. The Alternative: Discovering Instead of uploading a model, we design situations that let athletes:
Here, movement emerges from interaction with the task, not from memorizing a pose. The coach’s role shifts from director to designer, shaping problems that invite better solutions. Athletes learn to read the environment, not rehearse choreography. What We’re Really Teaching Sport doesn’t reward who can best imitate technique. It rewards who can solve problems the fastest. So, the distinction is simple:
That difference is everything.
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One of the biggest challenges in athletic development isn’t teaching athletes what to do, it’s helping them discover movement solutions they would never arrive at on their own. Left unchecked, the system defaults to what it already knows: familiar compensations, preferred strategies, and rehearsed patterns.
That’s where intelligent constraints matter. And one of the most powerful constraints we can introduce is asymmetrical. Why Asymmetrical? Most training environments are built around symmetry:
But human movement isn’t symmetrical, and sport certainly isn’t. Athletes cut off one leg. They rotate and turn around fixed limbs. They accept force on one side while producing it on the other. When we introduce asymmetry into training, we create space for athletes to explore new solutions. We bias internal and external rotation strategies. We expose options that often stay hidden in balanced, bilateral scenarios. Asymmetry doesn’t fix movement. It reveals possibilities. Influencing Movement Without Coaching Outcomes Rather than over-coaching technique, we manipulate constraints. Small changes in setup can dramatically change how an athlete organizes force. Here are three simple design tactics that consistently open new movement doors: 1. One Side Elevated Elevating a foot or a hand on a box or mat changes how the athlete experiences space. This often invites:
These solutions rarely show up in perfectly symmetrical positions. 2. Staggered & Split Stances Altering the base of support changes what’s available to the system. Staggered and split stances:
Compared to parallel stances, they open entirely different movement conversations. 3. Load on One Side of the Body Using ipsilateral or contralateral loads (bands, dumbbells, kettlebells) biases the system toward internal or external rotation strategies. These constraints don’t eliminate compensations. They refine and expose them, showing how the athlete adapts when symmetry is removed. That information is gold. The Bigger Picture Asymmetrical design isn’t about making exercises harder or more complex. It’s about:
Asymmetry builds adaptability. And adaptable athletes are durable athletes, capable of solving the unpredictable problems sport and life will always present. That’s the real goal. The term repetition is used constantly in training, coaching, and performance environments. Yet the way we define a repetition strongly influences how we design practice, what we value in movement, and ultimately what athletes are prepared for.
At first glance, a repetition seems simple. But beneath the surface, there are two very different ways to understand what a rep actually is. The Traditional View of a Repetition Traditionally, a repetition is defined as a single execution of a prescribed movement, performed with the goal of reproducing the same pattern each time. In this view, the repetition is something to be repeated, refined, and perfected. Key characteristics of the traditional perspective include:
This is effective for building physical capacity, when the environment is stable and outcomes are known. However, human and sporting movement are rarely stable or predictable. Where the Traditional Definition Falls Short The challenge with this definition is not that it’s wrong, but that it’s incomplete. Sport demands constant adjustment. Opponents move differently. Space closes or opens unexpectedly. Timing shifts. Decisions must be made under pressure. When training only rewards identical movement outcomes, athletes may struggle when the environment no longer matches the script. This is where a nontraditional view of repetition becomes critical. The Nontraditional View of a Repetition In a nontraditional framework, a repetition is not a copy of a movement. Instead, it is a unique interaction with an environment. Each rep is shaped by constraints such as:
Even when the drill looks the same on the surface, the information available to the athlete is constantly changing. Key characteristics of this perspective include:
In this lens, movement variability isn’t something to eliminate, it’s something to learn from. Repetitions as Information When viewed nontraditionally, repetitions become information-rich experiences. Each rep provides feedback about:
Even if two reps look similar externally, they are never truly the same internally. The athlete must continually perceive, decide, and act. This is what drives:
Redefining the Purpose of Reps The shift from traditional to nontraditional thinking reframes training altogether. Repetitions are no longer about producing perfect movement copies. They are about developing a wide movement bandwidth; a range of solutions athletes can access when conditions change. In this sense, training isn’t about controlling athletes into ideal shapes. It’s about designing environments that invite exploration, decision-making, and adaptability. Because in sport, the athlete who adapts best doesn’t just move well, they solve problems well. |
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.