Functional Movement Screen
Unlocking Athletic Potential and Preventing Injury: The Power of the Functional Movement Screen (FMS)
In the world of athletics, performance and longevity are the cornerstones of success. Athletes are constantly pushing the limits of human ability—running faster, jumping higher, and moving with precision and power. But behind every great performance lies a crucial foundation: movement quality. That’s where the Functional Movement Screen (FMS) comes in—a simple yet powerful tool that is transforming how athletes train, recover, and perform.
What Is the Functional Movement Screen?
The Functional Movement Screen is a systematic approach to evaluating fundamental movement patterns in individuals with no current pain or known musculoskeletal injury. Developed by Gray Cook and Dr. Lee Burton, the FMS is designed to assess mobility, stability, and functional symmetry through a series of seven specific movement tests:
- Deep Squat
- Hurdle Step
- In-Line Lunge
- Shoulder Mobility
- Active Straight-Leg Raise
- Trunk Stability Push-Up
- Rotary Stability
Each movement is scored on a scale from 0 to 3, with 3 being optimal and 0 indicating pain during the movement. These scores help identify compensatory movement patterns, mobility limitations, and asymmetries that could lead to injury or hinder performance.
Why All Athletes Should Be Screened
1. Injury Prevention
One of the primary benefits of the FMS is its ability to identify movement dysfunctions before they lead to injury. Research has shown that athletes with asymmetries or low FMS scores are more likely to suffer non-contact injuries. By catching these red flags early, coaches and trainers can implement corrective strategies to reduce the risk of injury.
Fact: A study published in The American Journal of Sports Medicine found that athletes with FMS scores of 14 or below were significantly more likely to experience injury than those with higher scores.
2. Performance Optimization
Movement quality is a prerequisite for movement efficiency. When athletes move well, they expend less energy and generate more force. By addressing limitations and imbalances identified through the FMS, athletes can improve their biomechanics, which translates to better agility, power, and endurance.
3. Personalized Training Programs
The FMS provides a detailed movement profile for each athlete, allowing coaches to tailor training programs based on specific needs. This individualized approach ensures that athletes aren’t just training harder—they’re training smarter. For example, an athlete with limited hip mobility may need targeted mobility work before progressing to heavy lifting or complex drills.
4. Baseline Tracking and Progress Monitoring
The FMS establishes a baseline of movement competency. Reassessments can be used to track progress over time, evaluate the effectiveness of training or rehabilitation programs, and guide return-to-play decisions after injury.
Beyond the Score: Creating a Culture of Movement Health
Implementing the FMS isn’t just about reducing injury risk or enhancing performance—it’s about building a culture where movement health is prioritized. When athletes understand their own movement patterns, they become more engaged and proactive in their training and recovery process.
Moreover, the FMS can be used across all levels—from youth athletes to elite professionals—and in virtually every sport. Its simplicity and scalability make it an invaluable tool in any performance or rehabilitation setting.
