How can you use FMS to identify movement patterns for specific sports?

1 What is FMS?

FMS is a standardized and objective way to measure your movement competency and identify any asymmetries, imbalances, or limitations that may affect your performance or increase your risk of injury. FMS consists of seven tests that cover the fundamental movements of the human body, such as squatting, lunging, pushing, pulling, rotating, and stabilizing. Each test is scored on a scale of 0 to 3, based on the quality and range of motion of your movement. A score of 0 indicates pain or inability to perform the movement, while a score of 3 indicates flawless execution. The total score is the sum of the seven tests, with a maximum of 21 points.

2 Why is FMS useful for sports?

FMS can help you understand how your movement patterns relate to your sport's specific demands and skills. For example, if you play soccer, you need to have good hip mobility, core stability, and rotational control to run, kick, and change directions efficiently. If you score low on the FMS tests that involve these aspects, such as the active straight leg raise, the trunk stability push-up, or the rotary stability, you may have some areas to work on to improve your soccer performance and reduce your injury risk. FMS can also help you compare your movement patterns to those of other athletes in your sport, and see how you can optimize your functional training program to match your sport's needs.

3 How to use FMS to design your functional training program?

Once you have your FMS score and feedback, you can use it to guide your functional training program and address your movement issues. The general principle is to follow a corrective exercise strategy that consists of three steps: mobilize, stabilize, and integrate. First, you need to mobilize any joints or tissues that are stiff or restricted, using techniques such as foam rolling, stretching, or joint mobilizations. Second, you need to stabilize any joints or muscles that are weak or unstable, using exercises that challenge your core, balance, and posture. Third, you need to integrate your improved mobility and stability into functional movements that mimic your sport's actions, using exercises that involve multiple joints, planes, and loads.

4 How to choose the best functional exercises for your sport?

The best functional exercises for your sport are those that match the movement patterns, energy systems, and intensities that you encounter in your sport. For example, if you play tennis, you need to train your ability to lunge, rotate, and react quickly, using exercises that involve explosive power, agility, and coordination. Some examples of functional exercises for tennis are lateral lunges with medicine ball rotations, plyometric push-ups with lateral hops, and ladder drills. On the other hand, if you play golf, you need to train your ability to swing, stabilize, and transfer force, using exercises that involve rotational strength, core stability, and balance. Some examples of functional exercises for golf are cable woodchops, single-leg deadlifts, and Swiss ball planks.

5 How to monitor your progress and adjust your functional training program?

FMS is not a one-time assessment, but a dynamic and ongoing process that requires regular monitoring and adjustment. You should retest your FMS score every 4 to 6 weeks, or whenever you notice a change in your performance or injury status. If your score improves, you can progress to more challenging and complex functional exercises that enhance your sport's skills and demands. If your score stays the same or worsens, you may need to revisit your corrective exercise strategy and focus on your movement quality and consistency. You should also consider other factors that may affect your movement patterns, such as your recovery, nutrition, sleep, stress, and lifestyle habits.

Functional training is a great way to improve your movement patterns and optimize your performance in any sport. FMS is a valuable tool that can help you assess your movement competency and tailor your functional training program to your sport's needs. By using FMS to identify and correct your movement issues, you can enhance your mobility, stability, and movement quality, and achieve your sport's goals.