In the pursuit of elite athletic performance, the path to success isn’t just paved with intense training sessions, grueling workouts, and endless drills. It also involves a strategic approach to understanding the body’s unique movement patterns, identifying muscle imbalances, optimizing mobility and function. The Functional Movement Screen (FMS) system is a powerful tool that plays a pivotal role in this process, providing insights into an athlete’s physical capabilities and areas of improvement. This assessment is not just about finding weaknesses; it’s about setting the foundation for an athlete’s long-term development, injury prevention, and ability to reach their peak performance.
At Earn the Edge Performance, we believe that every athlete is unique, and their journey toward elite performance begins with a comprehensive assessment. Our onboarding process is built around the Functional Movement Screen (FMS), which allows us to gather critical insights into an athlete’s current movement patterns, mobility, and muscle imbalances. By understanding these key factors, we can design a tailored plan that optimizes performance, reduces injury risk, and unlocks the athlete's full potential.
What is the Functional Movement Screen (FMS)?
The FMS is a comprehensive system designed to evaluate seven key fundamental movement patterns in athletes. These patterns include deep squats, lunges, push-ups, rotary stability, and more. By observing and scoring how well an athlete can perform these basic movements, the FMS helps identify weaknesses, imbalances, and movement dysfunctions that may hinder performance or lead to injuries.
While the FMS system is widely used in professional sports, it is also extremely valuable for athletes at any level who are looking to improve their overall movement efficiency, strength, and power. A good score on the FMS doesn’t just mean the athlete can move well—it means they are primed for strength training and can perform at a higher, more efficient level.
Identifying Muscle and Mobility Imbalances
One of the primary benefits of using the FMS system is its ability to uncover muscle imbalances and mobility restrictions that often go unnoticed. For example, many athletes develop imbalances due to repetitive movements in their sport, poor posture, or improper technique during training. These imbalances can manifest as tightness, weakness, or discomfort in specific areas of the body, such as the hips, shoulders, or lower back.
When an athlete has an imbalance, certain muscles are overactive (tight and shortened), while others are underactive (weak and lengthened). This compromises the body’s ability to perform movements efficiently and can cause excessive wear and tear on joints. By identifying these imbalances early on, the FMS allows athletes and coaches to focus on targeted corrective exercises that address these issues.
Corrective Exercises: Improving Movement Efficiency
Corrective exercises play a vital role in improving an athlete’s movement efficiency. When muscle imbalances are corrected, and mobility is restored, the body moves more fluidly and with greater control. This translates to better performance across all aspects of training and competition. Whether an athlete is sprinting, lifting weights, or performing sport-specific drills, optimal movement mechanics are critical for:
Building strength: Proper alignment and technique ensure that force is transferred efficiently through the body, enabling athletes to lift heavier weights and develop more power.
Producing power: When an athlete can move through their full range of motion with proper mechanics, they can generate more explosive force, increasing their ability to sprint faster, jump higher, or throw with greater velocity.
Reducing injury risk: Poor movement patterns often lead to compensations that put stress on joints and muscles, increasing the likelihood of injury. By correcting these patterns, athletes move more naturally, reducing the chances of overuse injuries and chronic issues like tendonitis or stress fractures.
The Role of Movement Efficiency in Injury Prevention
When an athlete’s movement patterns are optimized, they not only enhance their performance, but they also dramatically reduce their risk of injury. Inefficient movement places unnecessary strain on muscles and joints, increasing the risk of strains, sprains, and tears. For example, a common issue among athletes is poor hip mobility combined with weak glutes and core muscles. This can lead to compensations in the lower back and knees, which increase the risk of injury over time.
The FMS system identifies these dysfunctions early, and with the right corrective strategies, athletes can improve their posture, joint alignment, and movement mechanics. This leads to smoother, more controlled movements during training and competition, ultimately contributing to fewer injuries and longer careers.
The Importance of Professional Expertise in Assessment and Correction
While the FMS system is a fantastic tool, it’s essential to understand that its effectiveness hinges on the expertise of the professionals conducting the assessments and implementing corrective strategies. Sports performance professionals, including strength and conditioning coaches, physical therapists, and athletic trainers, must possess a deep understanding of the FMS system and how to interpret the results.
Not only do these professionals need to identify muscle imbalances and mobility restrictions, but they also need the experience to develop a comprehensive corrective strategy that doesn’t just address the dysfunctions but works in harmony with the athlete’s training program. Corrective exercises and performance enhancement should be integrated into a balanced, periodized strength and conditioning plan that focuses on both injury prevention and performance optimization.
An experienced professional will know how to blend corrective exercise with sports performance training so that the athlete is not just working to fix weaknesses, but also improving strength, power, and endurance in ways that are specific to their sport. By continuously assessing and adjusting the plan, the coach can ensure that the athlete progresses safely while maximizing their potential.
A Holistic Approach to Athlete Development
Incorporating the FMS system into an athlete’s development plan provides a holistic approach to performance. It’s not just about improving speed, strength, or endurance—it’s about building a strong foundation of functional movement that supports these elements and enhances them.
By focusing on proper alignment, muscle balance, and mobility, athletes can develop not only more effective strength and power, but a
is a more injury-resilient body. As athletes progress through their training, the FMS system provides an invaluable framework for identifying weaknesses early and ensuring that those weaknesses are addressed before they become limiting factors in performance.
Step 1: Initial Assessment—A Holistic Approach
The first step in our Elite Sports Performance Program is an in-depth evaluation of the athlete's physical capabilities. Using the FMS system, we assess the athlete’s fundamental movement patterns across several key movements—such as squats, lunges, push-ups, and stability exercises. This gives us a clear picture of how the body functions during essential movements, both in isolation and in dynamic settings.
Beyond the FMS, our team also conducts a detailed review of the athlete’s training history, sport-specific needs, and any past injuries. This information helps us understand the athlete’s individual goals, limitations, and areas that need special attention, such as mobility or strength imbalances.
Step 2: Identifying Imbalances and Mobility Restrictions
Once the FMS is complete, we pinpoint any muscle imbalances and mobility restrictions that might be limiting the athlete's performance. For example, we might identify areas where tightness or weakness exists, such as restricted ankle mobility or weak hip abductors. These dysfunctions can lead to inefficient movement patterns, and if left unaddressed, they could increase the risk of injury.
Through a combination of corrective exercises and mobility drills, we begin to target these issues right away. At Earn the Edge, we don’t just focus on the physical; we also educate the athlete on why these corrections are necessary, empowering them to take ownership of their movement and development.
Step 3: Developing a Customized Corrective Strategy
With the FMS data in hand, our expert coaches and performance specialists create a customized corrective strategy that integrates seamlessly with the athlete's existing sport-specific training. This strategy not only addresses movement dysfunctions but also works alongside their sport’s demands, ensuring a balanced approach to training.
For example, if we identify that an athlete has poor shoulder mobility, we may implement dynamic stretching routines or targeted strengthening exercises for the rotator cuff and
surrounding musculature. If the athlete struggles with core stability during dynamic movements, we’ll include exercises like planks, anti-rotation drills, and other core-strengthening routines that improve posture and balance.
Step 4: Integrating Sports Performance Training
Once the foundational mobility and movement corrections are in place, we seamlessly integrate sports performance strength and conditioning. The goal is to enhance power, strength, endurance, and explosiveness while ensuring that the athlete’s movement mechanics continue to improve.
This is where the magic happens—by combining corrective exercises with high-performance training, athletes experience significant improvements not just in their physical capacity but in their movement efficiency. Whether it's sprinting faster, lifting heavier, or jumping higher, our athletes make gains in strength and power while also staying injury-free.
Step 5: Continuous Monitoring and Adjustment
At Earn the Edge Performance, we don’t believe in a “one-size-fits-all” approach. We continuously monitor and reassess the athlete’s progress through regular FMS testing and other performance metrics. This allows us to adjust the program as needed, ensuring that the athlete is constantly progressing and fine-tuning their abilities.
If new imbalances emerge or the athlete encounters a plateau, our team will adapt the training regimen, making real-time adjustments to ensure steady, ongoing development. This personalized approach ensures that athletes stay on track toward achieving their goals and reaching their full potential.
Step 6: Developing the Best Version of the Athlete
Our ultimate goal at Earn the Edge Performance is to develop athletes into the best version of themselves—both physically and mentally. By focusing on efficient movement, strength building, and injury prevention, we lay the groundwork for sustained success in their sport. We don’t just train athletes to perform—we train them to excel in a way that is sustainable, injury-free, and adaptable as they evolve.
Our commitment to elite performance extends beyond just physical training. We work on developing mental resilience, confidence, and strategic thinking that can be applied in high-pressure situations, on the field, or in the gym. With the right tools, mindset, and performance plan, our athletes are equipped to handle the demands of their sport and rise to the highest level of competition.
Conclusion: Elevating Every Athlete at Earn the Edge Performance
At Earn the Edge Performance, our onboarding process is designed to set the stage for long-term athletic success. By beginning with the FMS system and conducting a thorough evaluation of the athlete’s movement patterns, mobility, and strength, we create a personalized path to improvement. Through targeted corrective exercises, sports performance training, and ongoing assessment, we ensure that athletes not only reach their potential but become the best versions of themselves.
Our expert coaches work tirelessly to optimize every athlete's physical capacity while reducing the risk of injury, fostering a mindset for growth, and achieving outstanding results. This holistic approach to training allows us to take athletes at any level and help them earn the edge they need to compete at the highest level, all while staying healthy, strong, and resilient.
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