What Is the Functional Movement Screen (FMS)?
Functional Movement Screen (English Functional Movement Screen, FMS) — a standardized 7-movement test system developed by physiotherapist Gray Cook. FMS assesses not athletic performance, but movement quality — whether the athlete's body moves without compensations and asymmetries.
The FMS score correlates with injury risk: athletes scoring ≤14 points (out of 21) have a 2-3 times higher injury risk. The test is widely used in professional sports teams (NFL, NBA, Premier League).
FMS Purpose: Identify limitations and asymmetries BEFORE they become injuries. It is a preventive, not a performance, test.
📏 7 FMS Tests
Each test is scored from 0-3 points (0 = pain, 1 = unable to perform, 2 = performs with compensations, 3 = performs ideally). Maximum total score: 21. Three additional pain provocation tests are also performed.
| # | Test | What It Measures | Common Problems |
|---|---|---|---|
| 1 | Deep Squat | Overall movement quality, hip and shoulder mobility | Limited ankle, hip, or thoracic spine mobility |
| 2 | Hurdle Step | Hip, knee, and ankle stability on one leg | Pelvic instability, thigh tension |
| 3 | Inline Lunge | Hip, knee, and ankle coordination | Asymmetry between sides, balance problems |
| 4 | Shoulder Mobility | Shoulder joint range of motion | Glenohumeral joint restriction, asymmetry |
| 5 | Active Straight-Leg Raise (ASLR) | Hamstring and calf flexibility | Insufficient flexibility, pelvic instability |
| 6 | Trunk Stability Push-Up | Trunk stability during a pushing movement | Poor trunk control, compensations in the lower back |
| 7 | Rotary Stability | Contralateral trunk stability | Unable to perform the contralateral movement, compensates with one side |
📊 FMS Results Interpretation
| Total Score | Injury Risk | Recommendation |
|---|---|---|
| 19-21 | Very low | Continue sports activity, perform maintenance exercises |
| 15-18 | Low-moderate | Correct identified asymmetries with corrective exercises |
| 10-14 | Moderate-high (2-3× increased) | Include a corrective program before increasing load |
| <10 | Large | A more detailed physical examination is recommended |
| Pain in any test | Large | Refer to a doctor/physiotherapist before exercising |