FUNCTIONAL MOVEMENT SCREEN (FMS)
- Moran Sciamama-Saghiv
- Sep 3
- 5 min read
The Functional Movement Screen (FMS) stands out as a powerful method to evaluate movement patterns. This assessment identifies potential limitations or asymmetries in an individual’s physical capabilities. Widely adopted by fitness professionals, physical therapists, and sports coaches, the FMS is crucial for enhancing performance, preventing injuries, and promoting overall well-being. In this post, you will discover what the FMS entails, why it matters, how to carry out the assessment, and how to apply the results for better movement quality.
What is the Functional Movement Screen?
The Functional Movement Screen consists of seven fundamental movement patterns designed to assess mobility, stability, and overall functional movement. It evaluates how effectively you can perform basic actions like squatting, lunging, and reaching. For example, a study showed that individuals who completed an FMS assessment had a 30% lower risk of injuries in the first year of training compared to those who did not conduct the screen.
Importantly, the FMS is not reserved for athletes; it benefits anyone eager to enhance their physical performance or minimize injury risk. Whether you compete at a high level or are a casual gym-goer, understanding your movement patterns can result in better training outcomes and an overall healthier lifestyle.
Why is FMS Important?
The significance of the FMS lies in its comprehensive assessment of your movement quality. Here are several key reasons the FMS should be part of your health and fitness routine:
Injury Prevention: Identifying movement deficiencies helps address potential issues before they escalate into injuries. This proactive strategy can save you from setbacks that hinder daily activities or training routines. Research indicates that athletes who regularly assess their movement through FMS can decrease injuries by 50%.
Performance Enhancement: Gaining insights into your movement patterns allows for targeted training. Athletes can focus on specific areas, such as increasing squat depth by 20% or improving balance during a lunge, which enhances overall performance in sports.
Personalized Training: The FMS offers trainers and coaches valuable insights for designing individualized training programs. Knowing your strengths and weaknesses enables tailored strategies that maximize your potential.
Baseline Assessment: The FMS serves as a benchmark for measuring progress over time. Regularly repeating the assessment can help track improvements in movement quality and facilitate necessary adjustments in your routine.
The Seven Tests of the FMS
The FMS comprises seven tests, each targeting different aspects of movement. Each test is scored from 0 to 3, where 0 means pain during the movement, and 3 indicates optimal performance. Here is a breakdown of the tests:
1. Deep Squat
The deep squat evaluates your ability to perform a squat while maintaining proper form. It focuses on mobility in the hips, knees, and ankles, along with core stability. Athletes might find that improving their deep squat translates to a better squat performance in their training by an average of 15%.
2. Hurdle Step
The hurdle step tests your balance and coordination by assessing your ability to step over an obstacle. This movement helps maintain stability when shifting directions.
3. Inline Lunge
The inline lunge checks for balance and stability during a lunge. It also evaluates hip and ankle mobility, vital for sports that require explosive movements.
4. Shoulder Mobility
This test investigates the range of motion in your shoulders and upper body. Poor shoulder mobility can lead to suboptimal performance in overhead sports, impacting efficiency as much as 25%.
5. Active Straight Leg Raise
The active straight leg raise assesses hamstring flexibility and hip mobility, critical for any athletic activity involving leg movement. A strong performance can enhance sprinting speed by up to 10%.
6. Trunk Stability Push-Up
This test gauges core stability and upper body strength, highlighting weaknesses that may affect overall physical performance.
7. Rotary Stability
The rotary stability test examines your ability to maintain balance while executing a rotational movement. This quality is crucial in sports that require quick changes of direction.
How to Conduct the FMS
Successfully conducting the Functional Movement Screen typically requires a trained professional. Here is a straightforward guide on how the assessment is usually administered:
Preparation: Ensure you are in a safe, comfortable environment and wear attire that facilitates free movement.
Warm-Up: Engage in light warm-up activities to prepare your muscles and joints, such as dynamic stretches or mobility exercises.
Perform Each Test: Follow step-by-step instructions for the seven tests. A qualified professional will assist you and provide feedback for each movement.
Scoring: After completing the tests, the assessor will score your performance based on set criteria. Each test will receive a score from 0 to 3.
Review Results: Once finished, review your scores with the professional. Discuss any concerns and potential strategies for improvement.
Create an Action Plan: Collaborate with your trainer or coach to develop a personalized training program based on your results.
Interpreting Your FMS Results
Understanding your FMS results is vital for informed decision-making regarding your training and rehabilitation. Here’s how to interpret your scores:
Score of 0: Indicates pain during the movement. Consult a healthcare professional immediately.
Score of 1: Signifies a significant movement deficiency. You will need to focus on corrective exercises to enhance your movement quality.
Score of 2: Suggests a functional movement pattern, but with limitations. You can complete the movement, but there’s room for improvement.
Score of 3: Reflects optimal performance. You can execute the movement correctly and without limitations.
By understanding your scores, you can prioritize areas that need focus in your training.
Corrective Strategies for Improvement
Identifying movement deficiencies through the FMS is only the first step. To enhance your movement quality, consider these effective strategies:
1. Mobility Exercises
Incorporate mobility exercises targeting flexibility and range of motion. Focus particularly on restricted areas identified during the FMS, like shoulders and ankles.
2. Stability Training
Include stability training exercises to strengthen core muscles and improve balance. Activities like planks and stability ball workouts support enhanced stability, potentially improving your performance in sports by up to 20%.
3. Strength Training
Add strength training exercises that target muscle groups engaged in the FMS movements. Building overall strength can enhance activity performance.
4. Functional Movement Drills
Practice drills that simulate the movements assessed in the FMS. Reinforcing proper movement mechanics can significantly improve your overall performance.
5. Regular Reassessment
Schedule occasional reassessments to monitor your progress. This practice helps ensure ongoing improvement in movement quality.
The Role of FMS in Sports Performance
The Functional Movement Screen plays an important role in boosting sports performance. Athletes who undergo FMS assessments can benefit in several substantial ways:
Injury Prevention: By identifying and addressing deficiencies in movement, athletes can lower their injury risks during training and competition.
Performance Optimization: An understanding of movement patterns enables athletes to focus on areas for improvement, resulting in better performance in sports. Data shows that targeted training based on FMS results can lead to a 15% improvement in competitive performance.
Recovery and Rehabilitation: The FMS serves as a tool for rehabilitation after injuries. By assessing movement quality, athletes can return safely to their sport with minimized risk of re-injury.
Team Assessments: Coaches can use the FMS to assess entire teams, gaining a holistic view of movement quality within the group. This insight informs effective training strategies and injury prevention programs.
Moving Forward with FMS
The Functional Movement Screen is a valuable resource for enhancing movement quality, preventing injuries, and improving performance. By comprehending your movement patterns and addressing deficiencies, you can take proactive steps toward a healthier, more active lifestyle. Whether you are an athlete or someone who wants to stay fit, integrating the FMS into your routine can yield significant benefits.
If you’re interested in getting an FMS assessment, reach out to a qualified fitness professional or physical therapist for guidance. They can help you navigate the process and create a personalized plan to elevate your movement quality.
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