Efficiency in movement is a common term has come to assume different meanings.
Technically it relates to energy expenditure; the less energy expended during execution of a sport skill, the more efficient is the movement.
However, in order to get movement that uses a minimum amount of energy, the execution must be very effective. This is related to technique. In other words, the technique of execution must be such that it produces the best possible sports results and at the same time uses the minimum amount of energy.
To do this however is not very easy. Even world-class athletes spend much time on improving their technique as they develop their physical qualities and execute their sports skills. Understand that as you develop greater strength and or other physical abilities your technique changes. As a result it must be constantly adjusted.
One of the biggest problems facing coaches is to learn what effective technique is and to learn how to enable the athlete to maintain effective and efficient technique during execution of his skills. This is where we run into major conflicting opinions.
For example, in recent article the author brought out that mobility and stability are most important in efficiency of movement. He defined mobility as “the combination of muscle elasticity, joint range of motion and the body’s freedom of movement’. Stability was defined as “the ability to maintain posture and control movements freely’.
His definition of mobility could be summed up in one word, flexibility. Flexibility is a combination of muscle elasticity and range of motion (ROM)which is really freedom of movement. It is determined by the strength of the muscles to move the limb through the ROM needed.
This is the key factor especially when the athlete begins to fatigue when executing a skill over a long period of time. It is at this time that we see efficiency deteriorating mainly because the muscles are not capable of maintaining the same ROM while holding the body stable.
Stability is related to posture but when performing a sports skill we must think of dynamic stability, not simply maintaining posture. In essence, it means keeping every body part that is not involved in the movement stationary to allow for the movement to take place. It is sometimes used synonymously with balance as for example, keeping the body balanced as you execute the skill.
To test for mobility and stability the author used a stationary exercise. But, what you do when in a stationary position does not equate to what occurs in a dynamic situation. The forces encountered in a dynamic action sometimes allow for a greater range of motion than can be achieved passively.
To determine one’s mobility and stability, you must videotape them and then look at the tape frame by frame. You can then take measurements to see the same ROM is displayed and if the body parts not involved in skill execution remain in a stable position. A stationary exercise does not enable you to determine these factors.
For more information on movement efficiency especially as it relates to technique execution see Build a Better Athlete.