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I'm a bit of a movie fanatic. Not for any old dross - just the exceptional stuff.

One of my favourite films that you need to watch if you haven't already is Training Day with Denzel Washington and Ethan Hawke.

It's straight up gangsta and even if you're not, I'm pretty sure its quality will hook you.

It's about a police officer's trial day on the narcotics squad with an experienced narc officer.

Having first seen the film around 12 years ago, there are many lines that have stayed with me.

One of them comes when the experienced narco is explaining the nature of investigation to his rookie.

"It's not what you know, it's what you can prove," he says. 

Criminals stay out of jail without proof.

What is true in law enforcement is true of our athleticism too.

Your intellectual understanding of what it means to play your sport well and move athletically doesn't necessitate you being able to do either.

They are very different things.

Freeing up yourself so that you can move with precision and ease requires (for most of us) cleaning up our sub-optimal patterns of engaging with gravity.

If standing requires significantly more muscular effort than it needs to given the design of our skeleton, the muscles are not free to act to move us precisely, quickly and easily.

And no amount of knowing how we should move will change this.

We need to 'prove' to our body that it's safe to move in these different ways and this proof can only come through action - different action that proves something different to what we are used to.

As soon as we do this, we can improve straight away, sometimes even making quite large jumps in ability after long periods of steady performance. 

A lack of 'proof' will keep you from better athletic performance just like it will keep a criminal out of jail.

Now you know, prove.

Arton "The Movement Gangsta" Baleci