How do you use movement screens to improve functional training?

1 What are movement screens?

Movement screens are simple tests that assess your mobility, stability, and movement quality. They help you identify any imbalances, asymmetries, or compensations that may affect your functional training. For example, a movement screen may reveal that you have tight hips, weak glutes, or poor core stability, which could limit your range of motion, strength, or power in functional exercises. Movement screens are not diagnostic tools, but rather indicators of your movement potential and areas of improvement.

2 Why are movement screens important?

Movement screens are important because they help you customize your functional training to your needs and goals. By knowing your strengths and weaknesses, you can choose the right exercises, intensity, and frequency for your functional training. You can also avoid injuries, pain, or discomfort that may result from doing exercises that are too hard or too easy for you. Movement screens also help you track your progress and adjust your functional training as you improve. For example, you may start with a basic squat, and then progress to a single-leg squat or a jump squat as your mobility, stability, and power improve.

3 How do you perform movement screens?

There are different types of movement screens that you can use, depending on your preferences, equipment, and expertise. Some of the most common ones are the Functional Movement Screen (FMS), the Selective Functional Movement Assessment (SFMA), and the Y Balance Test (YBT). These movement screens consist of a series of exercises that test your ability to perform basic movements such as bending, reaching, squatting, lunging, stepping, and balancing. You can perform these movement screens with the help of a certified professional, a partner, or a video camera. You can also use online tools or apps that guide you through the movement screens and provide feedback and scores.

4 How do you interpret movement screens?

The results of movement screens are usually expressed as scores or ratings that indicate how well you performed the exercises. For example, the FMS uses a scale from 0 to 3, where 0 means you could not perform the exercise or had pain, 1 means you performed the exercise with major compensations or limitations, 2 means you performed the exercise with minor compensations or limitations, and 3 means you performed the exercise perfectly. The SFMA and the YBT use similar scales, but with different criteria and exercises. The scores or ratings help you identify which movements are optimal, acceptable, or dysfunctional, and which ones need more attention or correction.

5 How do you use movement screens to improve functional training?

Once you have your movement screen results, you can use them to design your functional training program. The general principle is to focus on improving your dysfunctional or limited movements first, before progressing to more challenging or complex movements. For example, if your movement screen shows that you have poor hip mobility, you may want to start with exercises that improve your hip range of motion, such as foam rolling, stretching, or mobility drills. Then, you can gradually introduce exercises that challenge your hip stability and strength, such as bridges, clamshells, or lunges. Finally, you can add exercises that require more hip power and coordination, such as kettlebell swings, box jumps, or sprinting. By following this progression, you can ensure that your functional training is safe, effective, and enjoyable.

6 How do you reassess movement screens?

Movement screens are not a one-time thing. You should reassess your movement screens periodically to monitor your changes and improvements. Depending on your goals and schedule, you may want to reassess your movement screens every 4 to 12 weeks. Reassessing your movement screens will help you celebrate your achievements, identify any new issues or challenges, and modify your functional training accordingly. You may also want to reassess your movement screens if you experience any injury, pain, or discomfort that may affect your movement quality or performance.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?