This guide will be covering most currently known movement in the game. It will also have a link to a video below I made showing the current run and how to do everything in it.

BASICS:

High Jump: High Jump is the first power up obtained in the game. It let's you jump higher distances with a charged up jump. The jump takes about 4 seconds to charge while crouching.

Spin Jump: Spin Jump is the second power up obtained in the game. It let's you do a short spin jump, which allows you to bounce on spinies and saws. It is performed by holding UP and Z and does not work 2 tile high rooms.

Sword: Sword is the last power up obtained in the game. It let's you stab enemies with X. However it's use time is about 1.5 seconds.

Speedrun Tech/Help:

No Sticky Walls: Sometimes the game likes to slow you down when falling next to walls, to prevent this from happening, turn away from the wall and you should be fine, however in most cases this is nearly requiring perfect timing, making it extremely tricky just to save a few frames.

HP-Save in room with 1 spiny, 2 goombas: In the room with the spiny and two goombas early on, it's possible to save one HP and save around one second by not bonking into the wall. To perform this, you need to fall down from the room above, holding right for just a bit over a second then holding left the moment the screen goes to the room below. This is really hard and easy to fail, which often causes you to take damage and depending how far in you are to the run will just end it.

Sword Room Saws: A unintended strat here is to just high jump onto the left platform instead of going to the right, and jumping from the saw. Then you can also just do a single jump from the higher saw to get the sword much faster than intended.

1 Spiny 2 Saws Room (Bottom Floor, Path to Blue Key): This room is usually done by jumping to the middle platform, then avoiding the spiny and jumping over it. However, a much faster strat is to jump from the previous room, land on the first block, then spin jump on the spiny. This saves quite a few seconds but is decently difficult. After clearing the gap jump again on the same time as entering the next room to save a little time on the stairs.

A video to hopefully guide you on the current route (and movement) as of December 12th 2020: Hopefully this video is a lot easier to understand than the text in this guide.