Functional Movement Screening: 3 Practical Examples

Understanding Functional Movement Screening

Functional Movement Screening (FMS) is a systematic approach to assessing movement patterns and identifying potential areas for injury risk. By evaluating fundamental movements, we can enhance athletic performance and prevent injuries. Below are three practical examples of how to conduct a functional movement screening that you can easily implement in your training routine or sports program.

Example 1: The Deep Squat Test

Context

This test evaluates your overall mobility, stability, and functional strength. It’s a fundamental movement that can reveal imbalances or limitations in the hips, knees, and ankles.

You will need a dowel or a stick to perform this assessment.

Example

1. Setup: Stand with your feet shoulder-width apart, holding the dowel horizontally above your head with both arms straight.
2. Execution: Lower your body into a squat position, keeping your heels on the ground and your chest up. Ensure your knees track over your toes.
3. Assessment: A proper deep squat is achieved when your thighs are parallel to the ground or lower, and your dowel remains aligned over your feet throughout the movement.

4. Scoring: Score the test as follows:

   • 3 points: Full squat with good form.
   • 2 points: Squat achieved, but with compensations (e.g., heels lift).
   • 1 point: Unable to perform a squat without assistance.

Notes

If you find it challenging to perform this movement, consider incorporating mobility drills to improve your squat depth. Variations can include using a wider stance or elevating your heels on a small platform to assess your limitations further.

Example 2: The Inline Lunge Test

Context

The Inline Lunge assesses your balance, coordination, and the ability to stabilize your body during movement. It’s particularly useful for identifying any imbalances between your left and right sides.

Example

1. Setup: Start by standing upright with your feet together. Position a dowel vertically against your spine, ensuring it touches your head, upper back, and tailbone.
2. Execution: Step forward with one foot into a lunge, keeping the dowel against your back. Lower your back knee toward the ground without letting it touch.
3. Assessment: A successful lunge allows the dowel to remain in contact with your spine throughout the movement without losing balance.

4. Scoring: Score the test as follows:

   • 3 points: Perfect lunge with correct dowel alignment.
   • 2 points: Lunge performed, but with some loss of dowel contact.
   • 1 point: Unable to maintain balance or control.

Notes

To improve your lunge, practice balance exercises and hip-opening stretches. You can also modify the distance of your lunge to suit your comfort level.

Example 3: The Shoulder Mobility Test

Context

This test evaluates your shoulder range of motion and flexibility, which are critical for many sports and activities. It helps identify limitations that could lead to upper body injuries.

Example

1. Setup: Stand upright and extend one arm straight overhead while the other arm reaches behind your back, attempting to touch the fingers of both hands.
2. Execution: Keep your shoulders relaxed, and try to connect your fingers without twisting your torso. Your arms should remain straight throughout.
3. Assessment: Measure the distance between your fingertips.

4. Scoring: Score the test as follows:

   • 3 points: Fingers touch or overlap.
   • 2 points: Fingers are close but do not touch.
   • 1 point: Significant distance between fingers.

Notes

For those struggling with mobility, incorporating stretching routines focusing on the shoulders and chest can be beneficial. Variations can include using a towel as a bridge to connect your hands, making it easier to assess your range of motion.

By utilizing these examples of how to conduct a functional movement screening, you can proactively assess your movement patterns and reduce your injury risk. Regular screenings can help you track your progress and make necessary adjustments to your training program.