How can you use the FMS scoring system to create a personalized training plan?

1 What is the FMS?

The Functional Movement Screen (FMS) is a series of seven tests measuring the ability to perform fundamental movements such as squatting, lunging, pushing, pulling, and rotating. Each test is scored on a scale of 0-3, with 0 indicating pain, 1 representing a major limitation, 2 signifying a minor limitation, and 3 meaning no limitation. The tests include the Deep Squat (holding a dowel overhead while squatting as low as possible with feet shoulder-width apart and heels on the ground), Hurdle Step (standing behind a hurdle set at tibial tuberosity height and stepping over it with one leg while keeping the dowel aligned with spine), In-Line Lunge (holding the dowel behind back and lunging forward with one leg on a 2x6 board while keeping the dowel and knees in line with board), Shoulder Mobility (reaching one hand over shoulder and other hand behind back to touch fingers then repeating with opposite hands), Active Straight Leg Raise (lying on back with legs straight and lifting one leg as high as possible without bending knee or moving pelvis then repeating with other leg), Trunk Stability Push-Up (performing push-up from plank position with hands aligned with shoulders/clavicles keeping body in straight line and elbows close to sides), and Rotary Stability (starting in quadruped position with hands and knees on 2x6 board and lifting opposite arm and leg off ground then touching elbow and knee under body then repeating with other arm and leg).

2 How to interpret your FMS score?

Your FMS score is the sum of your scores for each test, ranging from 0 to 21. A higher score indicates better movement quality and lower injury risk, while a lower score suggests poorer movement quality and a higher risk of musculoskeletal problems. However, it's important to note that your FMS score is not a diagnosis or a prescription, but rather a snapshot of your current movement capacity and a starting point for your training plan. In addition to this, you should pay attention to asymmetry, pain, and weak links. If you have an imbalance of more than one point between your left and right sides on any test, you should prioritize correcting this before progressing to more complex exercises. Also, if you experience pain on any test or have any scores of one or two on any test, you should consult a qualified health professional and focus on improving these areas with the recommended corrective exercises and strategies.

3 How to use your FMS score to create a personalized training plan?

Once you have your FMS score and identified your asymmetries, pain, and weak links, you can use this information to create a personalized training plan that addresses your specific needs and goals. As a general guideline, start with the basics; mastering the basic movement patterns and skills that the FMS tests such as mobility, stability, posture, alignment, breathing, and core activation. You can use the corrective exercises and strategies provided by the FMS or consult a certified FMS professional to help you improve these fundamentals. As you progress, increase the intensity, complexity, load, speed, or duration of your exercises in accordance with your goal and fitness level. Additionally, you can introduce more functional and sport-specific exercises that mimic the demands of your activity or sport. To monitor your progress and adjust your training plan accordingly, reassess your FMS score every 4 to 6 weeks or whenever you make a significant change in your training. Aim to increase your score over time and eliminate any asymmetries, pain, or weak links. Don't forget to celebrate your achievements and reward yourself for all of your hard work!

4 What are the benefits of using the FMS scoring system?

Using the FMS scoring system to create a personalized training plan can offer you several advantages, such as increasing your awareness of your movement quality and capacity, recognizing and managing your strengths and weaknesses, reducing your injury risk and improving recovery, boosting your performance and efficiency, and ultimately achieving your goals and maximizing your potential.

5 How to get started with the FMS scoring system?

If you are interested in using the FMS scoring system to create a personalized training plan, you can begin by searching for a certified FMS professional near you or online. After taking the FMS test, you will receive your score and report. Use the corrective exercises and strategies provided by the FMS or your FMS professional to create and follow your personalized training plan. To ensure that you are making progress, reassess your FMS score and report every 4 to 6 weeks or as needed. Don't forget to track your progress and celebrate your improvements!

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?