MovNat Skills

In MovNat, the different skills are divided into groups:
running, balancing, jumping, crawling, climbing, swimming (offered in special workshops)
2. manipulation:
lifting, carrying, throwing, catching
3. combat:
punching, wrestling, defending (offered in special workshops)
Crawling / movements on the ground

The movement on the stomach or back and the movement on all fours, stomach or backwards, is an excellent training of coordination as well as arm, hip and trunk stability. It is also demanding in terms of fitness, yet safe and very practical. This skill helps you to cross difficult terrain safely, to pass under obstacles, to move up and down steep terrain skilfully, to hide, and as a transition between different skills (skill-to-skill transition, for example, when jumping from a great height, after which crawling is the transition to the subsequent running movement)!

Jump / Landing

Jumping is one of the most interesting skills practiced in MovNat, as especially the safe landing requires a high degree of coordination and accuracy. In most cases, jumping is a transition from one technique to another, for example, crawling, balancing or climbing. Jumping thus represents another practical skill for mastering difficult and complex environmental conditions. The practice of jumping is also beneficial for a variety of sports. For example, in most team sports and also in individual disciplines, such as athletics, there are many moments in which one must master jumping movements. This requires both a large jump height and a precise landing. What seems simple at first glance should not be underestimated. With MovNat you practice different jumping techniques that improve your power development, precision, suppleness and condition.

Lifting / carrying

The physical ability to apply strength has a positive effect on a variety of other movement qualities. The manipulative skills of lifting and carrying have increased demands on physical strength and stability and are therefore a very effective training tool.

Especially for very heavy lifting, our body has various strategies to create more stability and thus protect itself from injury.

The different techniques of lifting and carrying are not only dependent on strength but, like all other skills, are also very much dependent on the components of technique formation, such as posture sequence, timing and selective tension.

Heavy lifting damages the back?

Whether a movement is harmful to the body depends on how much strain is put on the body in relation to its level of training and what technical requirements are met. Often, poor lifting technique, a lack of stabilising ability of the trunk or too high a load are the reasons why lifting becomes a problem. However, if the correct technique is used and the individual physical condition is taken into account, this skill has enormous effects on back health and performance. Our children and professional weightlifters show us how to lift perfectly.

Throw / Catch

Throwing and catching is one of the most dynamic and versatile skills within manipulative techniques. The requirements include special focus, alertness, reaction and accuracy, as the object never shows the same behaviour, whether as an exercise with a partner or when practising with the object alone. Throwing and catching teach the practitioner the complex processes required to create efficient movements in the body, that legs, hips, torso and arms are necessary to produce a strong movement, change a direction of movement and gently absorb forces. A very nice aspect of throwing and catching is the cooperative and playful character.


Balance is a fundamental quality. Whether we hold a position or run, walk, jump, climb, crawl, etc., we are always in constant interaction with gravity. Environmental challenges, such as a narrow, slippery or unstable surface, mean that an individual is at greater risk of falling due to loss of balance. Dealing with such an environment requires a high degree of focus, especially on one's own support points (POS) and body weight distribution, and in many cases slower movement.


Climbing is one of the most fundamental skills of man. Our ancestors lived on trees for more than 15 million years, only for 2 million years have we tried to move upright on the ground.

Climbing vertically over a pole, wall or wall is a great challenge for body and soul. Climbing has a high fitness aspect, because the own body weight is moved exactly against the gravity. It teaches beginners a lot about the importance of support points, selective tension and good timing. Ultimately, it takes courage to climb high, but it helps all the more to overcome fears and build self-confidence.