Aside from my cringe worthy dance moves, when it comes to efficient movement patterns we need to encourage good proximal distal sequencing (PDS)! PDS is a strong movement solution that is transferable across many sports. It refers to how motion is initiated first at the joints more to the centre of the body by the proximal, bigger muscle groups, to then build inertia for faster rotations at the linked and more distal, smaller joints. An example of this in running or weightlifting is the hip extends, followed by the knee and then the ankle. An example of this in golf or boxing is that the pelvis rotates and separates from the trunk, the trunk follows and finally the arm extends. By allowing a step by step sequence this helps us to accelerate the body, barbell, golf club or fist to produce the highest velocity as possible. But why does this matter so much? In my years as a physio I’ve seen that if you get the sequence wrong, performance drops and injuries follow. The reason for t...