Athlete Assessment: Functional Movement Systems Test


The body is a holistic system. When we work on all our muscles, we improve our balance and flow of movement. Next time you practice your favorite form of exercise, be mindful how it involves your entire body, even the parts it does not seem to affect directly. This will also help you avoid sport injuries, and become more of an ‘all-rounder’.

The 7 Functional Movement Systems Test Revealing All-Round Performance

  1. Deep Squats with arms overhead clutching a bar. This tests ankles, knees and hips in terms of symmetry of movement and balance
  2. Hurdle Steps involving raising one leg at a time until horizontal to the floor. This assesses lower body functional mobility
  3. In-Line Lunges including driving one leg down while stepping forward with the other. This is key to analyzing whole body flexibility
  4. Shoulder Mobility testing whereby one hand touches the lower neck and the other the middle back. This tests their mobility ranges
  5. Straight Leg Raisers whereby you lie on your back and raise one leg until it is vertical. In this way we analyze your calf and hamstring flexibility
  6. Trunk-Stability Push-Ups where you lie of the ground and raise your body with your arms until you pivot off your feet, revealing core symmetry.
  7. Rotary Stability when you raise legs and arms on one side from a crawl position. This reveals how well your upper and lower body work together.

Since some of these tests can hurt unfit muscles, we recommend you visit our fitness academy for a supervised routine.

How Functional Movement Tests Help Build Personalized Routines

The functional movement systems test tell us a great deal about a new client’s state of fitness, especially as we have the opportunity to observe their mobility and balance directly. They also represent a logical order for limbering up and exercising, while allowing the body time to prepare for the physical challenges that build strength, power, endurance and physique.

During Key Stage 1, our clients cycle through these routines until they can manage 5 repetitions for each side of their bodies, as applicable. This can take a week or longer depending on their entry fitness levels when their join our program. We always recommend performing Key Stage 1 in the presence of a personal trainer to avoid harmful strain.

In Key Stage 2, we up the pace. We require 7 sets of each exercise using comfortable weights. Where one side of your body is weaker, we start with 5 sets compared to 2 until the strength, power and endurance of both sides are in balance. Then you continue for another four weeks before checking in with your personal trainer for revaluation.

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