Screening - Functional
Movement Screen (FMS)
The
FMS is a 7 stage test to assess right and left side imbalances at basic levels
of movement. It is used by athletic trainers, physiotherapists and strength and
conditioning coaches prior to the administration of an exercise programme, to
identify the athlete’s current abilities, subsequently identifying any areas
that need to be improved. The current FMS designed by NSCA (2010) includes the
following tests:
1. Deep Squat – Squat is the ready position for most
sports requiring power from the lower extremities, including basketball. This
test is used to test bilateral, symmetrical and functional mobility of the
hips, knees ankles and, through holding dowel above head in the squat,
shoulders and thoracic spine.
2. Hurdle Step – Used to assess stride mechanics and
stability of hips, knees and ankles. It requires co-ordination and stability
between hips and torso during the step.
3. In-Line Lunge – Used to assess the body’s trunk and
extremities ability to resist rotation and maintain alignment. Is also allows
evaluation of hip and ankle mobility and stability, along with quadriceps
flexibility and knee stability.
4. Shoulder Mobility – Assesses range of movement at the
shoulder using a combination of different movements. Scapular mobility and
thoracic spine extension is also required.
5. Active Straight Leg
Raise – Assesses the
ability of the athlete to disassociate the lower extremities by lifting one
leg, testing hamstring and gastroc-soleus flexibility, while maintaining
extension of other leg and a stable pelvis.
6. Trunk stability
Push-Up – Assesses
the ability to maintain a stable spine in anterior posterior plane while also
assessing trunk stability on the sagittal plane, during the upper-
extremity
motion.
7. Rotary Stability – Possibly the test with the most
complex movement requiring neuromuscular co-ordination and transfer of energy
from one part of the body to another through the torso. It tests trunk
stability through multiple planes during upper and lower body motion.
During
this test it was seen that the athlete had poor balance mechanics and had good
basic strength.
Evaluation
It
is important to track the progress of the athlete through regular evaluation
out of season. The athlete will be tested twice using 7 tests covering agility,
upper and lower body strength, flexibility and jump height. This not only
assesses the areas that have imbalances but also areas that are required for
successful performance in basketball. Below are the tests prescribed in order
of completion.
1. Snatch 5RM – 5RM
will be used to estimate 1RM instead of true 1RM as its a complex highly
skilled movement and lower resistance will be safer. It is correlated to
increase power production which can aid jump height during rebounding and shooting
(Simenz, Dougan & Ebben, 2005).
2. Power Clean 1RM – 1RM power clean directly correlates
to improved performance in jump height, speed and agility. The explosive action
of this exercise and its ability to incorporate strength, explosive power and
neuromuscular co-ordination among several different muscle groups this suggests
that this exercise has similar movements that are common in basketball (Mckeag,
2008).
3. Bench Press 1RM – used to evaluate whether the
programme has increased upper body strength as the coach has suggested will aid
with defence (Mckeag, 2008).
4. Squat 1RM – Increased squatting has been shown to
increase jump height (Young, 2006) and has been correlated with basketball
performance (Delextrat & Cohen, 2008).
5. Vertical Jump – While assessing whether jump height
has increased through training, as jump height is correlated with performance
in basketball, it is also then able to assess whether ankle stability has
increased, as the athlete had problems with landing from height.
6. Agility T-test – requires change in direction as well
as anaerobic power. It shows the athletes ability to change direction
effectively, allowing observation and assessment of the right ankle that had
previously sustained multiple sprains. Successful t-test ability has been
linked to effective performance in basketball (Delextrat & Cohen, 2008).
7. Sit and Reach – Basic flexibility test to assess
whether hamstring stretching is working and identify any problem areas, as
increased flexibility should aid with squat performance therefore jump height
(Mckeag, 2008).
Monitoring
It
is important to monitor the athlete’s development throughout the training
programme, which takes place at the end of every mesocycle. This can be
completed through a training diary, noting weights, reps and sets for all
exercises and phases, on paper and to be downloaded by the strength and
conditioning coach. This then allows the training to be adapted and adjusted if
needed including 1RM and 5RM to be adjusted for the strength and power tests.
This monitoring works in conjunction with the 2 testing days.
Progress Report
Three
months into the plan the athlete would be entering pre-season training. There
should be noticeable increases in lean mass and strength which should be being
applied to the power phase. Due to the goal of increasing bench press 1RM by
the coach, this should have increased through training. Ankle stability should
have improved through the completion of regular rehabilitation and
proprioception exercises, which should have subsequently increased agility
scores during periodic testing. Upon completion of pre-season phase, the focus
will change to maintaining peak strength and power during high intensity
strength/power sessions during the season.
