AYC Movement Library: Crawling

(The forgotten foundation of coordination, strength and movement control)

Crawling: The Forgotten Foundation of Athletic Development

Most people stop crawling when they learn to walk.

At AYC, we deliberately bring it back.

Because one of the most powerful athletic movements is also one of the first we ever learn.

Before athletes sprint, jump, cut or lift…

they need to coordinate the trunk, shoulders, hips and limbs.

Crawling teaches the body how to organise itself.

It develops connection before speed.

Control before power.

It’s one of the first movements we ever learn.

And one of the most valuable to revisit.

1. What is the movement?

Crawling is a contralateral locomotion pattern.

This means the opposite arm and opposite leg move together.

The nervous system learns to connect the left and right sides of the body—an ability that underpins efficient running, sprinting, throwing and many other athletic skills.

Examples include:

• Bear crawl

• Crab walk

• Lateral crawl

• Backward crawl

• Leopard crawl

It combines:

• Strength

• Coordination

• Stability

• Rhythm

• Body awareness

It’s a full-body movement.

And a foundational one.

2. Why it matters

Crawling develops:

✔ Trunk stiffness

✔ Shoulder stability

✔ Hip control

✔ Contralateral coordination

✔ Rhythm

✔ Body awareness

✔ Movement sequencing

These qualities underpin almost every athletic movement, including:

• Sprinting

• Running mechanics

• Throwing

• Jumping

• Changing direction

Why?

Because sprinting is also contralateral.

Left arm + right leg.

Right arm + left leg.

Crawling teaches the body how to connect efficiently.

At AYC, we often say:

“Coordination is the foundation of speed.”

Crawling helps build it.

3. When to use it (Age / Stage)

Stage 1: Athletic FUNdamentals (6–8)

Huge priority.

Use for:

• Coordination

• Body awareness

• Rhythm

• Confidence

This is a prime developmental window.

Stage 2: Athletic Development (9–11)

Use for:

• Trunk strength

• Shoulder stability

• Movement control

Now we challenge movement quality.

Stage 3: Athletic Performance (12–16)

Use for:

• Advanced control

• Conditioning

• Reactive movement

• Resilience

Still valuable.

Never outgrown.

4. How to assess it

At AYC, we don’t assess how fast an athlete crawls.

We assess how well they move.

Can they crawl with:

• Opposite arm and opposite leg?

• Stable hips?

• Good control?

• Strong posture?

• Smooth rhythm?

Watch for:

• Trunk control

• Movement sequencing

• Shoulder position

• Hip stability

Best assessments:

• Forward Bear Crawl

• Backward Crawl

• Lateral Crawl

Simple.

But incredibly revealing.

5. What good looks like

Good crawling looks quiet.

The trunk stays still.

The shoulders stay strong.

The hips stay level.

The limbs work together without hesitation.

Good crawling should show:

✔ Opposite limb timing

✔ Stable trunk

✔ Quiet hips

✔ Strong shoulder position

✔ Smooth rhythm

✔ Good posture

✔ Controlled movement

Connected.

Organised.

Efficient.

Not rushed.

6. Coaching cues

At AYC we use simple, repeatable cues:

“Opposite hand, opposite foot.”

“Keep your hips quiet.”

“Strong hands.”

“Move smooth.”

“Stay long.”

Simple.

Repeatable.

Effective.

7. Common errors

Same-side movement

Right hand + right foot.

Problem:

Poor coordination.

Excessive hip rotation

Hips swaying side to side.

Problem:

Poor trunk stability.

Collapsed shoulders

Falling through the upper body.

Problem:

Weak shoulder control.

Short, choppy steps

No rhythm.

Problem:

Poor movement confidence.

Moving too fast

Quality breaks down.

Problem:

Rushing instead of controlling the movement.

8. Fixes, regressions & progressions

Regressions

• Static Bear Hold

• Bird Dog Holds

• Slow Crawl Patterns

• Wall Contralateral Marches

Build the pattern first.

Fixes

Hip sway?

→ Slow the tempo.

Same-side movement?

→ Pause every step.

Shoulder collapse?

→ Return to Bear Holds.

Poor rhythm?

→ Slow the movement down.

Progressions

• Faster Crawls

• Lateral Crawls

• Backward Crawls

• Obstacle Crawls

• Reactive Crawls

• Partner Chase Crawls

Always progress in the same order:

Pattern → Control → Speed

9. Research & Development Relevance

Research consistently links early locomotor competency with improved movement skill, coordination and long-term physical literacy.

Crawling develops the cross-body coordination, trunk stability and movement control that underpin more advanced athletic skills.

These qualities contribute to:

• Sprinting efficiency

• Running mechanics

• Throwing performance

• Movement confidence

• Athletic resilience

Early movement competency is a strong predictor of long-term athletic development.

This is why crawling remains a core movement within the AYC Movement Library.

Not because it’s basic.

Because it’s foundational.

The AYC Takeaway

We don’t crawl because it’s easy.

We crawl because it teaches the body how to move.

Every great athlete needs coordination.

Every coordinated athlete starts with connection.

At AYC, crawling isn’t a warm-up.

It’s a foundation.

Build the mover first.

Build the athlete second.

Build performance third.