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Deep Squat
Hurdle Step
In-Line Lunge | About
the Functional Movement Screen (FMS)
The FMS tests a set of fundamental movement patterns that are essential for
most types of physical activity. The test takes less than fifteen minutes. For
each movement pattern, you are scored from 0-3, as described below.
| Test Score | Meaning |
| 3 | You performed
the movement pattern perfectly. If you can perform all tests perfectly, you probably
have a well-rounded training program. Keep doing what you are doing, but re-test
from time to time - particularly after recovering from a training injury (when
imbalances and compensations may develop). | | 2 | You
performed the movement pattern, but with one or more compensations. For example,
you were unable to complete the deep squat without lifting your heels. For each
movement pattern, work through the corrective exercise progression for that pattern. |
| 1 | You were
unable to complete the movement pattern. For example, you were unable to lift
your foot over the hurdle step. For each movement pattern, work through the corrective
exercise progression for that pattern. | | 0 | You
experienced pain trying to perform the movement. When this happens, you should
see a medical professional for an evaluation of that pain, and you should not
attempt any corrective exercises until the pain is gone. | Following
the FMS, your test results will be emailed to you, or will be available from your
club page online. The results will include a score for each test, and the priority
for addressing any issues uncovered. Address the issues in the order indicated,
referring to the Corrective Exercises
for each movement pattern test. Generally speaking, left-right asymmetry issues
are addressed first, and mobility issues are addressed before stability issues.
If you have any questions about the exercises, contact your coach.
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