How can you use Functional Movement Screen scoring to identify areas of weakness in functional training?

3 How to score the FMS tests?

Each FMS test is scored from zero to three, depending on the level of pain or discomfort, the ability to perform the test with no compensations or deviations, and whether the required standards are met. The maximum total score is 21, and the minimum is zero. A score below 14 indicates a high risk of injury, while a score of 14 or above indicates a low risk of injury. Nevertheless, you should also consider the individual scores of each test and any asymmetries between your left and right sides. A score of one or zero on any test, or a difference of more than one point between your left and right sides, suggests a significant movement dysfunction that needs to be addressed.

4 How to improve your FMS score?

Once you know your FMS score, you can use it to guide your functional training program. You should focus on improving your weakest areas and correcting your imbalances, before progressing to more complex and challenging exercises. You can use corrective exercises, mobility drills, stability exercises, and strength training to enhance your movement quality and reduce your pain and injury risk. You can also retest yourself periodically to monitor your progress and adjust your program accordingly.

5 How to use FMS scoring for functional training goals?

FMS scoring can also help you achieve your specific functional training goals, whether they are related to health, fitness, or performance. For example, if your goal is to improve your posture and prevent back pain, you can use your FMS score to identify and address any mobility or stability issues that affect your spine alignment and core activation. If your goal is to run faster and longer, you can use your FMS score to identify and address any movement dysfunctions that limit your stride length and frequency, or increase your fatigue and stress. If your goal is to play better golf or tennis, you can use your FMS score to identify and address any movement limitations that affect your power generation and transfer, or your rotational control and coordination.

FMS scoring is a valuable tool that can help you optimize your functional training and achieve your desired outcomes. By assessing and improving your movement quality, you can enhance your strength, mobility, and performance, and reduce your pain and injury risk. Try the FMS tests today and see how you can use them to improve your functional training.

6 Here’s what else to consider

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