How can you use the FMS to identify areas of weakness in athletes?

1 What is the FMS?

The FMS is a system developed by physical therapists Gray Cook and Lee Burton to evaluate the fundamental movement patterns of individuals. The FMS consists of seven tests: the deep squat, the hurdle step, the inline lunge, the shoulder mobility, the active straight leg raise, the trunk stability push-up, and the rotary stability. Each test is scored from zero to three, based on the presence or absence of pain and the quality of movement. The total score ranges from zero to 21, with higher scores indicating better movement proficiency.

Why use the FMS?

2 Why use the FMS?

The FMS can help you identify areas of weakness in athletes that may limit their performance, increase their risk of injury, or affect their health. By using the FMS, you can detect asymmetries, imbalances, restrictions, or compensations in your movement patterns that may otherwise go unnoticed. The FMS can also help you prioritize the most important areas to address in your functional training program, based on your score and your specific goals. For example, if you score low on the deep squat, you may need to work on your ankle, hip, and thoracic mobility, as well as your core stability and strength.

How to use the FMS?

3 How to use the FMS?

The FMS can be administered by a certified professional or by yourself, with the help of a partner or a video camera. The FMS should be performed before starting a functional training program, and periodically throughout the program to monitor your progress and adjust your exercises accordingly. To use the FMS, you need a few simple tools: a measuring stick, a 2x6 board, a dowel or a broomstick, and a hurdle or a box. You can find detailed instructions and videos on how to perform and score each test on the official FMS website or on various online platforms.

How to interpret the FMS?

4 How to interpret the FMS?

The FMS score can give you a general overview of your movement quality and potential areas of improvement. However, the score is not the only factor to consider when designing your functional training program. You also need to take into account your pain level, your injury history, your sport or activity demands, and your individual preferences and goals. The FMS is not a diagnostic tool, but a screening tool that can help you identify movement dysfunctions that may require further assessment or intervention by a qualified professional. The FMS is also not a substitute for a comprehensive fitness assessment that includes other components such as strength, power, endurance, speed, agility, and balance.

How to design a functional training program based on the FMS?

6 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?