In bonus episode 3, I look at Dr. Rob Gray's Perception Action Podcast episode 323 for wisdom on how to approach economy of motion, or efficiency of movements, from the viewpoint of the constraints-led approach to motor learning. This is very counter-intuitive to how martial artists have traditionally approached developing more efficient movements, but research seems to show that it works much better than the traditional approach.
Perception & Action Podcast Ep. 323: https://perceptionaction.com/323/
Reference articles:
https://pubmed.ncbi.nlm.nih.gov/16182938/
https://www.tandfonline.com/doi/abs/10.1080/02640414.2012.671533?journalCode=rjsp20&
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Teaching Efficiency & Economy of Motion for Martial Arts: A Different Approach