🧩 Functional Movement Screen (FMS)

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📋 Overview 📏 Protocol 📊 Results 🚀 Improvement

🥗 Athlete Nutrition Recommendations on Testing Day

Proper nutrition before testing is essential for obtaining accurate and reliable results. Here are the main recommendations:

💧

Hydration

Drink 500-600 ml of water 2-3 hours before testing. Avoid caffeine and alcohol for 24 hours before.

🍚

Carbohydrates

Eat a light carbohydrate-containing snack (banana, oatmeal) 3-4 hours before. Avoid heavy, fatty food.

🥩

Protein

Moderate protein amount (20-30 g) 2-3 hours before. Ensure the body has amino acids for recovery.

⏰

Time

Last meal — no later than 2-3 hours before the test. After the test, consume a protein + carbohydrate combination within 30-60 minutes.

💊 Supplements That May Improve Testing Results

Some sports supplements may help achieve better results during testing:

Supplement	Effect	Recommended Dose	When to Take
Creatine	Increases strength and power	3-5 g per day	Daily, 30 min before the test
Beta-alanine	Reduces muscle acidity	3-5 g per day	30-60 min before the test
Caffeine	Improves endurance and focus	3-6 mg/kg body weight	45-60 min before the test
L-citrulline	Improves blood flow, reduces fatigue	6-8 g	45-60 min before the test
BCAA/EAA	Reduces muscle damage	5-10 g	Before and after testing

🚀 How to Improve Testing Results

To achieve better results, it is recommended to follow these principles:

📅

Regular Testing

Test every 4-8 weeks so you can track progress and adjust your training program.

🎯

Specific Training

Train specifically — if the test measures speed, include sprint exercises; if strength, include progressive overload training.

😴

Sleep and Recovery

7-9 hours of quality sleep are essential for optimal athletic form. After intense training, allow 48-72 hours for recovery.

📊

Data Analysis

Regularly analyze results — monitor trends, identify weak points and adjust the plan accordingly.

🔥 Warm-Up Protocol Before Testing

A proper warm-up can improve results. Recommended structure:

General warm-up (5-10 min): light running, hopping, or cycling — heart rate 120-140 bpm.
Dynamic stretching (5 min): leg swings, lunges with rotation, arm circles, hip openers.
Specific activation (5 min): exercises that imitate the test at lower intensity (e.g., light jumps before a vertical jump test).
Progressive approach (3-5 min): 2-3 repetitions with 60%, 80%, 90% of the estimated maximum load.
Rest (2-3 min): full recovery before a maximal attempt.

🏥 Injury Prevention During Testing

Testing must be safe. Key injury prevention rules:

Medical Screening Before Testing — especially important when there is a risk of cardiovascular disease.
Proper Technique — incorrect movement technique increases injury risk and distorts results.
Gradual Load Increase — start at a lower intensity, especially after injuries or a break.
Proper Equipment and Clothing — wear athletic shoes, use a non-slip surface.
Qualified Supervisor — testing must be performed or supervised by a specialist.
Know Your Limits — if pain, dizziness, or other symptoms occur, stop immediately.

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