What is the FMS?
The Functional Movement Screen (FMS) is the product of an exercise philosophy known as Functional Movement. This exercise philosophy and corresponding set of resources is based on sound science, years of innovation, and current research.

How it Works - Simplifying Movement
Put simply, the FMS is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, the FMS readily identifies functional limitations and asymmetries. These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness.
The FMS generates the Functional Movement Screen Score, which is used to target problems and track progress. This scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns.
Exercise professionals monitor the FMS score to track progress and to identify those exercises that will be most effective to restore proper movement and build strength in each individual.

What it Does - Widespread Benefits
The FMS simplifies the concept of movement and its impact on the body. Its streamlined system has benefits for everyone involved - individuals, exercise professionals, and physicians.

Communication - The FMS utilizes simple language, making it easy for individuals, exercise professionals, and physicians to communicate clearly about progress and treatment.

Evaluation - The screen effortlessly identifies asymmetries and limitations, diminishing the need for extensive testing and analysis.

Standardization - The FMS creates a functional baseline to mark progress and provides a means to measure performance.

Safety - The FMS quickly identifies dangerous movement patterns so that they can be addressed. It also indicates an individual’s readiness to perform exercise so that realistic goals can be set and achieved.

Corrective Strategies - The FMS can be applied at any fitness level, simplifying corrective strategies of a wide array of movement issues. It identifies specific exercises based on individual FMS scores to instantly create customized treatment plans.

 

 

TEST #1          DEEP SQUAT©

Purpose - The Deep Squat is used to assess bilateral, symmetrical, mobility of the hips, knees, and ankles.  The dowel held overhead assesses bilateral, symmetrical mobility of the shoulders as well as the thoracic spine.
Description - The individual assumes the starting position by placing his/her shoulder width apart.  The individual then adjusts their hands on the dowel to assume a 90-degree angle of the elbows with the dowel overhead.  Next, the dowel is pressed overhead with the shoulders flexed and abducted, and the elbows extended.  The athlete is then instructed to descend slowly into a squat position.  As many as 3 repetitions should be performed.  The squat position should be assumed with the heels on the floor, head and chest facing forward, and the dowel maximally pressed overhead.

Clinical Implications For Deep Squat

The ability to perform the Deep Squat requires closed-kinetic chain dorsi-flexion of the ankles, flexion of the knees and hips, extension of the thoracic spine, as well as flexion and abduction of the shoulders.
Poor performance of this test can be the result of several factors.  Limited mobility in the upper torso can be attributed to poor glenohumeral and/or thoracic spine mobility.  Limited mobility in the lower extremity including poor closed-kinetic chain dorsi-flexion of the ankle and/or poor flexion of the hip may also cause poor test performance.

TEST #2          HURDLE STEP©

Purpose - The Hurdle Step is used to assess bilateral mobility and stability of the hips, knees, and ankles. 
Description - The individual assumes the starting position by placing his/her feet shoulder width apart.  The hurdle is then adjusted to the height of the athlete's tibial tuberosity.  The dowel is positioned across the athlete's shoulders below their neck.  The individual then aligns their toes directly beneath the hurdle.  The athlete is then asked to step over the hurdle and touch the heel while maintaining his/her stance leg in an extended position.  Finally, the athlete is instructed to return to the starting position.  The Hurdle Step should be performed slowly and as many as 3 times bilaterally. 

Clinical Implications For Hurdle Step

The ability to perform the Hurdle Step test requires both stance leg stability of the ankle, knee, and hip as well as maximal closed-kinetic chain extension of the hip.  The Hurdle Step also requires leg open-kinetic chain dorsi-flexion of the ankle and flexion of the knee and hip.  The athlete must also display adequate single leg stance balance during this test.
Poor performance of this test can be the result of several factors.  It may simply be due to poor stability of the stance leg or poor mobility of the step leg.  However, imposing maximal hip flexion of one leg while maintaining apparent hip extension of the opposite leg requires the athlete to demonstrate relative, asymmetric hip mobility.

TEST #3          IN-LINE LUNGE©

Purpose - The In-Line Lunge is used to assess bilateral mobility and stability, as well as ankle and knee stability. 
Description - The tester measures the individual's tibial length with a tape measure.  The athlete then places one foot on the end of the 2x6 board.  The athlete places the dowel behind their back touching the head, thoracic spine, and sacrum.  The hand ipsi-lateral to the back foot should be the hand grasping the top of the dowel; the contra-lateral hand grasps the bottom.  The tester then measures the tibial length from the end of the individual's toes and a mark is made on the board.  The athlete is then asked to take a step and place their heel on the mark.  The athlete then lowers their back knee enough to touch the board behind the front foot.  The feet should be on the same line and pointing straight throughout the movement.  The lunge is performed up to three times bilaterally in a slow controlled fashion. 

Clinical Implications For In-Line Lunge

The ability to perform the In-Line Lunge test requires stance leg stability of the ankle, knee, and hip as well as closed-kinetic chain hip abduction.  The In-Line Lunge also requires step leg mobility of the hip adduction and ankle dorsi-flexion.  The athlete must also display adequate balance during this test.
Poor performance of this test can be the result of several factors.  First of which is inadequate hip mobility of either the stance or step leg.  Secondly, the stance leg knee or ankle may not have the required stability as the lunge is performed.  Thirdly, an imbalance may be present between adductor weakness and abductor tightness about one or more hips.  Finally, tightness of the rectus femoris on the stance leg may be the cause for poor performance.

TEST #4          SHOULDER MOBILITY©

Purpose - The Shoulder Mobility test is used to assess bilateral shoulder range of motion combining internal rotation with adduction and external rotation with abduction.
Description - The tester first determines the athlete's hand length by measuring the distance from the distal wrist crease to the tip of the third digit.  The athlete is instructed to make a fist with each hand, placing the thumb inside the fist.  They are then asked to assume a maximally adducted and internally rotated position with one shoulder, and a maximally abducted and externally rotated  position with the other.  During the test the hands should remain in a fist  and they should be placed on the back in one smooth motion.  The tester then measures the distance between the two fist.  Perform the Shoulder Mobility test as many as 3 times bilaterally.

 

Clinical Implications For Shoulder Mobility  

The ability to perform the Shoulder Mobility test requires shoulder mobility in a combination of motions including abduction/external rotation and adduction/internal rotation.
Poor performance of this test can be the result of several factors.  One of which is the widely accepted factor that increased external rotation is gained at the expense of internal rotation in overhead throwing athletes.  There can also be postural changes of forward or rounded shoulders caused by excessive development and shortening of the pectoralis minor and/or latissimus dorsi muscles.  Finally a scapulothoracic dysfunction may be present resulting in decreased glenohumeral mobility.

TEST #5      ACTIVE STRAIGHT LEG RAISE©

Purpose - The Active Straight Leg Raise test is used to assess active hamstring and gastroc/soleus flexibility, while maintaining a stable pelvis.
Description - The individual first assumes the starting position by lying supine with his/her arms at their sides, palms up and head flat on the floor.  The 2x6 is placed under the knees of the athlete. The tester then identifies the athlete's anterior superior iliac spine (ASIS) and mid-point of the patella.  Next, the athlete is instructed to lift the test leg with a dorsi-flexed ankle and an extended knee.  During the test the opposite knee should remain in contact with the 2x6 and head should remain flat on the floor.  Once the athlete has achieved their end range position, a dowel is aligned along the medial malleolus of the test leg, perpendicular to the floor.  The Active Straight Leg Raise test should be performed as many as 3 times bilaterally.

 

Clinical Implications For
Active Straight Leg Raise

The ability to perform the Active Straight Leg Raise test requires functional hamstring flexibility.  This flexibility is the true flexibility an athlete has available during training and competition, as opposed to passive flexibility, which is most often assessed.  The athlete is also required to demonstrate adequate passive iliopsoas flexibility of the opposite leg as well as lower abdominal stability.
Poor performance during this test can be the result of several factors.  First, the athlete may have poor functional hamstring flexibility.  Secondly, inadequate passive mobility of the opposite hip may be the result of iliopsoas tightness associated with an anterior tilted pelvis.  If this limitation is gross, true active hamstring flexibility will not be realized.  A combination of both these factors will demonstrate an athlete's relative bilateral, asymmetric hip mobility.  This is similar to the relative hip mobility revealed by the Hurdle Step, however, this test is more specific to the limitations imposed by the muscles of the hamstrings and the iliopsoas.

 

TEST #6      TRUNK STABILITY PUSH-UP©

Purpose - The Trunk Stability Push-Up is used to assess trunk stability in the sagittal plane while a symmetrical upper extremity motion is performed.
Description - The individual assumes a prone position.  The hands are then placed shoulder width apart at the appropriate position per the below criteria, knees fully extended.  The individual is asked to perform one push-up in this position.  The body should be lifted as a unit; there should be no "lag" in the lumbar spine when performing this push-up.  If the individual cannot perform a push-up in this position, the hands are lowered to the appropriate position per the below criteria, and a push-up is performed.  The Trunk Stability Push-Up can be performed as many as 3 times.

Clinical Implications For
Trunk Stability Push-Up

The ability to perform the Trunk Stability Push-up requires symmetric trunk stability in the sagittal plane during a symmetric upper extremity movement.  Many functional activities in sport require the trunk stabilizers to transfer force symmetrically from the upper extremities to the lower extremities and vice versa.  Movements such as rebounding in basketball, overhead blocking in volleyball, or pass blocking in football are common examples of this type of energy transfer.  If the trunk does not have adequate stability during these activities, kinetic energy will be dispersed, leading to poor functional performance as well as increased potential for micro-traumatic injury.
Poor performance during this test can be simply attributed to poor symmetric stability of the trunk stabilizers. 

 

TEST #7      ROTATIONAL STABILITY ©

Purpose - The Rotational Stability test is used to assess multi-planar stability while a combined upper  and lower extremity motion is performed. 
Description - The individual assumes the starting position in quadruped with their shoulders and hips at 90 degrees relative to the upper torso.  The knees are positioned at 90 degrees and the ankles should remain dorsi-flexed.  The 2x6 is the placed between the knees and hands so they are in contact with the board.  The individual then flexes the shoulder and extends the same side hip and knee.  The leg and hand are only raised enough to clear the floor by approximately 6 inches.  The elbow, hand, and knee that are lifted should all remain in line with the 2x6.  The torso should also remain in the same plane as the 2x6.  The same shoulder and knee are then flexed enough for the elbow and knee to touch.  This is performed bilaterally for up to 3 repetitions.

Clinical Implications For Rotational Stability

  The ability to perform the Rotational Stability test requires asymmetric trunk stability in both sagittal and transverse planes during asymmetric upper and lower extremity movement.  Many functional activities in sport require the trunk stabilizers to transfer force asymmetrically from the lower extremities to the upper extremities and vice versa.  Running and accelerating out of a down stance in track and football are common examples of this type of energy transfer.  If the trunk does not have adequate stability during these activities, kinetic energy will be dispersed, leading to poor performance as well as increased potential for micro-traumatic injury.   Poor performance during this test can be simply attributed to poor asymmetric stability of the trunk stabilizers.