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Essential skill 1

Balance: This is the foundation of all movement. Good balance improves coordination, creates better posture, reduces falls, and helps with activities like carrying objects or playing sports.

Here are two great exercises to help you become balanced:

Single leg stands: Stand on one leg for 30 seconds, and then repeat on the other side. Hold onto something for support if needed. (Beginner)

Walking on a balance beam: This one helps to improve focus and core engagement. (Intermediate)

Essential skill 2

Running: A basic human function, running improves cardiovascular health, builds leg strength, and is a great way to stay fit. Whether you’re using it for cardio, sports or even evading danger - running is one of the most essential skills we as human beings possess.

Here are two great exercises to help you become a better runner:

Interval training: Alternate between periods of high-intensity running and recovery speed walking. (Beginner/Intermediate)

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Running drills: High knees, butt kicks, and jumping rope while moving forward improve running form and coordination. (All Levels)

Essential skill 3

Crawling: It’s not just for babies! Crawling improves core strength and shoulder stability. Staying low under smoke, squeezing through tight spaces, or performing military drills - crawling offers stealth and access in tough situations.

Here are two great exercises to help up your crawling game:

Bear crawls: Improves core and shoulder stability. Start on hands and knees, then alternate opposing arms and legs while keeping your back flat. Slow and controlled is the name of the game. (Beginner/Intermediate)

Inchworm: Great for core and upper body strength. Start standing, then walk your hands down until you’re in a plank position, then walk your feet back up to meet your hands and repeat. (Intermediate/Advanced)

Essential skill 4

Jumping: Improves explosive power, leg strength, and coordination. In addition to sports, jumping will help you clear obstacles or help you grab items just out of reach. A good jump can literally be a lifesaver.

Here are three great exercises to help you increase your jump:

Squat jumps: Builds intense power. Do a bodyweight squat then jump explosively as high as you can. (Beginner/Intermediate)

Box jumps: This helps to increase your jump height. Use a sturdy box, and jump explosively to land on top, starting with a shorter box and progressively working your way up to taller ones. (Intermediate/Advanced)

Single leg hops: Improves balance and leg strength. Hop on one leg for repetitions, then switch. (All Levels)

Essential skill 5

Climbing: Builds upper body strength and grip strength. In addition, climbing can benefit many sports like gymnastics or kayaking. Daily activities will improve as well, due to climbing’s focus on increased strength and flexibility.

Here are two great exercises to help you become a better climber:

Rock climbing gyms: The safest way to learn and practice climbing techniques. (All Levels)

Pull-ups: Builds upper body pulling strength essential for climbing. (Beginner/Intermediate)

Essential skill 6

Lifting: Essential for everyday tasks and helping to build overall strength. Learning proper lifting techniques prevents injuries and back pain.

Here are two great exercises to help you learn to properly lift:

Deadlifts: Builds total-body strength, improves posture, functional movement and athletic performance. (Beginner/Intermediate with proper form)

Squats: Builds lower body strength, improves core stability and greatly helps to improve everyday activities. (All Levels)

Essential skill 7

Carrying: Goes hand-in-hand with lifting. A strong core and proper technique ensure you can carry objects safely and efficiently, whether that be building materials on a construction site, food from the grocery store or even other people.

Here are three great exercises to help better your carrying skills:

Farmer's walk: Hold weights in each hand and walk for distance. Improves grip strength and core stability. (Beginner/Intermediate)

Suitcase carry: Hold a weight in one hand and walk for distance, switch hands halfway. Improves core stability and unilateral strength. (Beginner/Intermediate)

Walking lunges with weights: Combine the benefits of lunges and carrying weights. It also helps to improve cardiovascular capabilities. (Intermediate/Advanced)