By SportsCan, LTAD Specialists
The Functional Movement Screen (FMS) is a ranking and grading system that assesses movement patterns that are key to normal function movements.
The FMS is based on 7 key functional movement patterns (squat, hurdle step, lunge, shoulder mobility, leg raise, push-up and rotational stability).
By analyzing these movement patterns, the trainer is able to identify functional limitations and asymmetries in the athlete. These are issues that can reduce the effects of physical training and sport skill development, but most importantly they can distort body awareness that can lead the athlete to overuse injuries and long term pain.
With the analysis and subsequent program, the athlete does not simply put fitness on top of dysfunctional movement patterns, thus reducing the risk of injury and stunted sport skill development.
The biggest assets of the analysis are:
- The screen determines what the athlete’s weakest link is. This link could be the reason as to why the athlete is not performing on the field of play or in the weight room. This issue could range from a mobility problem, a stability problem, or a motor control issue.
- The screen maximizes the athlete’s potential for injury prevention, corrects imbalances, and enables performance in the weight room, thus providing the athlete the best possible environment for athletic success and long term health.
How it works?
The FMS generates the Functional Movement Screen Score. The score allows the trainer to target problems and track progress. The analysis takes about 20 minutes and should be done 2-3 times a year.
The usual schedule is: first, at the beginning of the season to set training and correct issues, the middle of the year to see changes and adjust programs, and finally at the end of the year to ensure any lingering issue can be resolved before off-season training starts.
From the test results, each athlete receives a series of exercises that they can do at home, or before or after practice. The beauty of this program and exercises is that they are simple and require little equipment.
If you are a coach of a group of athletes, then an FMS test is a must. Especially if you plan to do any physical training. The benefits your athletes can potentially gain is well worth the time and cost of doing it.
If you talk to most elite trainers or physiotherapists who work with athletes, the FMS is a mandatory part of their routine when working with athletes.
Some examples of programs that use the FMS in their athletic training are the Ottawa Senators, Toronto Blue Jays, Canadian Special Forces, Stanford University, Canadian International Hockey Academy, Ottawa Maverick Volleyball Club, and Ottawa Fusion Volleyball Club.
Be sure to ask your trainer if they are able to perform the analysis, or look for a local group that can perform the screening.
Ottawa’s Long-Term Athlete Development Leaders for Over 10 Years, SportsCan helps piece together your athletic success – from nutrition to strength & conditioning, to mental training, to video analysis programs. Learn more at sportscan.ca.