I you want to learn vim movements quickly, start using a browser plugin with vim keybindings like VimFX it Vimium. Stop using the mouse to browse the internet. You'll get hours of practice doing something you'd do anyway. The muscle memory will be there when you open vim. Also, turn off arrow keys in vim. Vim is keyboard and home row centric, all else follows. Also doing dojo exercises like on commandlinefu.cim helps.