Development of Biomotor Abilities

Assess, Prioritize, and Progress with Purpose

The effective development of biomotor abilities must begin with a systematic analysis of the individual and the demands of their target activity or sport. Only by aligning training with both physiological needs and current performance levels can we ensure safe, effective, and progressive adaptation.

Step 1: Needs Analysis of the Activity

Before designing a training program, conduct a task-specific biomechanical and physiological needs analysis. This includes:

  • The dominant energy systems (aerobic, anaerobic-alactic, anaerobic-lactic)

  • Movement patterns and planes (sagittal, frontal, transverse)

  • Time-under-tension and work-rest ratios

  • Sport-specific skill requirements

  • Primary and secondary biomotor demands (e.g., speed vs. endurance)

Example:

  • A sprinter requires high levels of speed, power, coordination, and reactive strength.

  • A rower prioritizes aerobic endurance, strength endurance, and technical coordination.

Step 2: Individual Assessment of Biomotor Abilities

Following the needs analysis, evaluate the client’s or athlete’s current capacity in each biomotor category. Use a combination of:

  • Selective analysis: Based on the coach’s observation and informed intuition

  • Objective analysis: Through validated field tests, lab tests, and movement screens

Examples of tests:

  • Strength: 1RM squat, grip strength, isometric mid-thigh pull

  • Power: Vertical jump, medicine ball throw

  • Endurance: Yo-Yo test, Cooper run, lactate threshold

  • Speed: 10m/40m sprint times

  • Flexibility: Sit-and-reach, goniometry

  • Coordination/Balance: Y-balance test, agility T-test

Note: A full breakdown of assessments is provided in the “Assessment Module” of this manual.

Step 3: Prioritization Based on Assessment Results

With assessment data in hand, compare the individual’s scores against:

  • Normative standards or sport-specific benchmarks

  • Their own scores across other biomotor areas

  • The primary performance demands of their sport or goal

From here, create a prioritized training plan:

  • Focus on the most underdeveloped but essential biomotor abilities.

  • Maintain or lightly progress secondary abilities as needed.

  • Cycle emphasis throughout the year using periodization principles.

Key Principles in Developing Biomotor Abilities

1. Training Age and Experience Matter

Training response is highly influenced by training age (i.e., years of consistent, structured training) and biological age. For example:

  • Beginners (0–2 years): Rapid improvements occur due to neural adaptations, including increased motor unit recruitment and improved movement efficiency.

  • Intermediate (2–5 years): Gains begin to slow; training must become more specific and structured.

  • Advanced (>5 years): Progress requires sophisticated programming (e.g., advanced periodization, specialized methods).

Neural efficiency often improves before hypertrophy or metabolic changes occur.

2. Concurrent Development of Multiple Abilities

In most cases, especially with general populations or team sport athletes, multiple biomotor abilities must be trained simultaneously. However, caution must be exercised to avoid:

  • Overtraining

  • Conflicting adaptations (e.g., concurrent training effect where endurance interferes with strength and power development)

  • Inadequate recovery

Practical Guidelines:

  • Beginners can improve multiple qualities at once with general training.

  • Intermediates may benefit from block periodization focusing on 1–2 biomotor qualities per training block.

  • Advanced athletes often require microdosing or conjugate training to balance and maintain several capacities.

3. Genetics and Epigenetics Influence Progression

Progression varies significantly among individuals due to:

  • Genetics: Muscle fiber type, limb length, tendon stiffness, hormonal profile

  • Epigenetics: Lifestyle, nutrition, environment, and stress affecting gene expression

Some clients may demonstrate rapid improvement despite low training age due to favorable genetic predisposition. These individuals might appear “gifted,” but still benefit from structured, progressive programming.

Don’t assume long-term resilience or proper mechanics based on early performance alone.

4. Diverse Training Background Enhances Adaptability

Athletes or clients with exposure to multiple sports or movement disciplines (e.g., gymnastics, martial arts, dance) often exhibit:

Training Age Biomotor Development Strategy Notes
0–2 years General development across multiple biomotor areas Rapid neural gains, low injury risk
2–5 years Emphasis on specific abilities in blocks Begin to use structured periodization
>5 years Integrated or conjugate training; targeted stimulus Slower gains, requires precise progression
Genetic outliers May respond unpredictably Use performance trends and recovery markers

Biomotor Ability Score Chart

Use the table below to compare the client’s current level in each biomotor domain against a predefined optimal score, which may be based on normative data, sport-specific demands, or individual goals.

Biomotor Ability Optimal Score Client Score
Strength
Power
Speed
Agility
Balance
Coordination
Endurance
Flexibility

Instructions for Use:

  1. Fill in the “Optimal Score” column based on:

    • Sport- or activity-specific benchmarks

    • Age- and sex-adjusted norms

    • Clinical baseline targets

    • Professional judgment

  2. Complete the “Client Score” using data from objective assessments or performance testing.

  3. Identify priority development areas:

    • Mark any abilities where the client is below 80–85% of the optimal score.

    • Highlight any imbalances (e.g., high power but low flexibility or coordination).

  4. Use this analysis to guide program design:

    • Focus training cycles around 1–2 primary biomotor abilities while maintaining others.

    • Reassess every 4–8 weeks and update scores for tracking.

Example Chart (Filled Out)

Biomotor Ability Optimal Score Client Score
Strength 100 (1RM Relative) 80
Power 95 (VJ cm) 70
Speed 9/10 6/10
Agility 8/10 7/10
Balance 9/10 8/10
Coordination 10/10 6/10
Endurance 90 (VO₂max) 75
Flexibility 10/10 5/10

 

Conclusion

The development of biomotor abilities is a strategic process that must integrate scientific assessment, practical experience, and individualization. By aligning training goals with assessment data, understanding recovery capacity, and respecting interdependence between biomotor domains, practitioners can create powerful and safe programs for all levels of clients.