How can you assess movement patterns for martial artists using FMS?

1 What is FMS?

FMS is a set of seven tests that measure your ability to perform fundamental movements, such as squatting, lunging, pushing, pulling, and twisting. Each test is scored from zero to three, based on the quality and range of motion of your movement. A zero indicates pain or inability to perform the test, a one indicates a major compensation or limitation, a two indicates a minor compensation or limitation, and a three indicates a flawless movement. The total score is the sum of the seven tests, with a maximum of 21 points.

2 Why use FMS for martial arts?

FMS can help you assess your movement patterns for martial arts, because it can reveal your strengths and weaknesses, as well as any asymmetries or dysfunctions in your body. By knowing your FMS score, you can identify which areas you need to work on, and which exercises or corrective strategies you can use to improve your movement quality and performance. FMS can also help you prevent injuries, by detecting any pain or dysfunction that might compromise your safety and efficiency in martial arts.

3 How to perform FMS tests?

To perform FMS tests, you need a partner to observe and score your movement, as well as some simple equipment such as a dowel, a hurdle, and a board. Wear comfortable clothing that allows you to move freely, and perform the tests in a clear and flat space. The seven tests are the deep squat, where you hold a dowel overhead with your arms straight and squat as low as you can while keeping your heels on the ground and torso upright; the hurdle step, which involves standing behind a hurdle set at the height of your tibia and stepping over it with one leg while keeping the dowel on your shoulders and spine neutral; the in-line lunge, with you holding the dowel vertically along your spine and lunging forward with one leg while keeping the dowel and feet in line with a board on the ground; shoulder mobility, where you make fists with each hand and reach one arm over your shoulder and the other arm behind your back while trying to touch your fists together; active straight leg raise, where you lie on your back with legs straight and arms by your sides and lift one leg as high as possible while keeping the other leg on the ground and toes pointed up; trunk stability push-up, which involves assuming a push-up position with hands slightly wider than shoulders and feet together then lowering chest to ground while keeping body in a straight line and elbows close to sides; and rotary stability, where you assume a quadruped position with hands under shoulders and knees under hips then lift and extend one arm and opposite leg while keeping torso stable and spine aligned.

4 How to interpret FMS results?

To interpret your FMS results, you need to look at your total score, as well as your individual scores for each test. A total score of 14 or less indicates a high risk of injury, and a need for corrective exercises. A total score of 15 to 20 indicates a moderate risk of injury, and a need for improvement. A total score of 21 indicates a low risk of injury, and a high level of movement quality. You should also pay attention to any pain or discomfort that you experience during the tests, as this indicates a serious problem that requires medical attention. Additionally, you should look for any asymmetries or imbalances between your left and right sides, as this can affect your performance and stability in martial arts.

5 How to improve FMS scores?

If you want to improve your FMS scores, you need to identify and address the root causes of your movement limitations or compensations. The FMS hierarchy is a useful tool to guide your corrective strategy, prioritizing the tests from the most important to the least. If you experience pain during any of the tests, you should stop and consult a medical professional before continuing. If you score one or two on the deep squat, the active straight leg raise, or the shoulder mobility tests, focus on improving your joint range of motion and tissue flexibility with self-massage, stretching, or mobilization. If you score one or two on the hurdle step, the in-line lunge, the trunk stability push-up, or the rotary stability tests, work on improving your core strength and neuromuscular control with planks, bridges, or balance exercises. Lastly, if you score three on all the tests, refine your movement patterns and skills with functional exercises, drills, or martial arts practice.

6 Here’s what else to consider

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