In almost any sport when an athlete or coach is asked what they would look for in a training regimen the answer nearly always encompasses one mantra; to be faster, bigger, and stronger. With such a premium put on increasing the athletes’ ability to increase their workout load and strength, the possibility for injury is greatly increased. This is not only an immediate danger within the workout, but may also create a ticking time-bomb for injury in the future. If an athlete’s body is incapable of making functional movements, the gains they think they may be making are actually setting them up for possible disaster.
How can this be? Athletes push themselves daily to make gains in their lifts and exercises, but more often than not, their ability to perform functional movements are overlooked. As athletes become bigger and stronger, the limitations in their bodies to move in a certain manner can become greater. This can either cause the athlete to compensate by either moving in ways the body is not designed to move, or by over or under utilizing muscles. This problem can also escalate by placing undue stress on different ligaments and joints.
Any athlete reading this is probably aware that the above problems could keep them out of competition if injuries arise, so how could the possibility of injury be addressed and prevented? Well, in 1995 a system called the Functional Movement Screen was developed to address issues in an athletes’ functional movement. The FMS is a series of 7 tests that identify issues and asymmetries in the athlete in order to prevent injuries and prescribe more effective training and techniques.
The tests are scored on a scale of one to three, indicating whether the athlete cannot complete the movement, can complete the movement with restrictions, or can successfully complete the movement without any restrictions. The tests include an in-line lunge, an active straight leg raise, shoulder mobility, trunk stability, 4 point rotational stability, a deep squat, and a hurdle step. A portion of the rotational stability screen can be viewed here. In order for this test to be performed properly, the width of the hands, knees, and feet should be separated by exactly 4 inches. Hips and shoulders want to be kept completely parallel to the ground, the back should not arch nor hyperextend excessively throughout the movement, and there should be no jerking or flexion in the neck.
Go ahead! Get on the ground and try out this movement! Many people freeze their first time trying the rotational stability once they realize how challenging it actually is. The FMS accounts for this as there are regressed tests that adapt the movement for those who are less functional in certain movements. Congratulations on just testing your lumbar flexion and extension abilities. You probably just found out a thing or two about your glutes and core strength as well.
The hurdle step, which is a little easier to assess and perform, can be viewed here. If you notice, the subject’s left foot flares out when passing over the hurdle. This is a result of internal hip rotation because he does not have the mobility to perform the movement properly. Since the subject does not exhibit internal hip rotation on his right side, we have just discovered an asymmetry in his body and can now actively correct it and prevent a possible injury that would result from the tension he is putting on his muscles, joints, and ligaments from his inability to move efficiently.
A knowledgeable strength & conditioning coach can now prescribe exercises called “FMS correctives” to supplement the subject’s workout regimen and eliminate their biomechanical inefficiency. In the previous example of the hurdle step test, the athlete is not only at risk of future injury, but once their immobility is treated their speed will likewise improve. Faster, bigger, stronger. If that is the mantra, the Functional Movement Screen may be the answer to the prayer.
In order to find a local FMS certified trainer or to take the screen, athletes, trainers, or coaches can go to functionalmovement.com.
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