FUNCTIONAL MOVEMENT
Functional Movement is the ability to move or be moved more freely and easily. Our objective through our programmes is to improve players mobility which then allows players to perform specific movements in training such as squatting and lunging without compensation from other parts of the body. Most people take mobility and flexibility as the same thing however flexibility is merely one of the components of mobility.
However a person may be very flexible yet may not be able to pull off functional movements someone with good mobility can. The reason for this is a flexible person may not have the balance, core strength or co-ordination of a person with great mobility. The reason for me saying this is mobility is not about being a gymnast or doing the splits but rather how efficiently you can move.
However a person may be very flexible yet may not be able to pull off functional movements someone with good mobility can. The reason for this is a flexible person may not have the balance, core strength or co-ordination of a person with great mobility. The reason for me saying this is mobility is not about being a gymnast or doing the splits but rather how efficiently you can move.
FMgaa Test
The FMGAA test is a screen designed to assess a player’s movement. We designed the screen with the main focus of the test being the deep squat. We chose this as the deep squat is a primal movement which allows the coach to detect all movement problems effectively.
How it works?
To begin the player must perform a deep squat. If the player performs the squat perfectly he does not have to do any further testing. This is because the player has no movement issues which need to be addressed. However if a player shows some problems he must complete further tests to investigate the issue. The diagram below shows how the test operates. Only equipment necessary is a dowel, a measuring tape and tape. The test runs on a Pass/Fail basis. If the player shows any problems which can be seen in diagram below they fail that test and need to carry corrective exercise in the problem area.
How it works?
To begin the player must perform a deep squat. If the player performs the squat perfectly he does not have to do any further testing. This is because the player has no movement issues which need to be addressed. However if a player shows some problems he must complete further tests to investigate the issue. The diagram below shows how the test operates. Only equipment necessary is a dowel, a measuring tape and tape. The test runs on a Pass/Fail basis. If the player shows any problems which can be seen in diagram below they fail that test and need to carry corrective exercise in the problem area.
1.Deep Squat
The deep squat is the most important movement pattern in our test. If you watch a baby stand up they can perform a squat perfectly. However as we grow up we do not use the movement correctly. In saying this if you don’t use the movement you lose it.
The deep squat with arms overhead is a fully coordinated movement which shows total body mechanics and muscular control when performed properly. The deep squat tests movement limitations and muscular imbalances of the hips, knees and ankles. The dowel rod overhead helps to test mobility and stability of the shoulders, scapular region and thoracic spine.
How to apply Test
The deep squat with arms overhead is a fully coordinated movement which shows total body mechanics and muscular control when performed properly. The deep squat tests movement limitations and muscular imbalances of the hips, knees and ankles. The dowel rod overhead helps to test mobility and stability of the shoulders, scapular region and thoracic spine.
How to apply Test
- Place dowel on head with arms at 90 degrees.
- Push dowel up and fully extend arms.
- Squat
- Player is unable to keep dowel behind his head (shoulders or thoraic spine)
- Players is unable to keep parallel with legs(Core stability or thoraic spine)
- Heels are elevated off the ground (ankles or calves)
- Knees come past toes (knees or calves)
- Hips don’t go below knees (hips)
- Knees come in (insufficient strength)
- Knees go out (vulgus collapse)
In-line lunge
This is a part of the movements and direction changes you perform during exercise, activity and sport. This movement tests the hips, knees, ankles and foot mobility and stability. It also tests the flexibility of the upper torso.
How to apply test
*Inside of brackets is the area player has problem
How to apply test
- Measure the length between the ankle and just below the kneecap
- Mark a point on the floor with a piece of tape and mark another point the length of the distance just measured.
- The first point is the start point and the second point is where the front toes of the player should be placed while lunging.
- Place dowel behind back and place one hand on the lower back and other hand over shoulder around the neck
- Step out into positions and drop down into lunge.
- Player unable to keep torso upright while performing movement (thoraic spine)
- Player unable to maintain balance while performing movement (core stability)
- Player unable to complete full movement. (Hips)
- Player unable to keep contact between dowel and back. (Shoulder mobility)
*Inside of brackets is the area player has problem
Leg Raise
This is quite a simple test to apply and is a good test for hamstring flexibility and also allows us to look at the active mobility of the flexed hip. This test is most likely to show you if a player’s hamstring range of motion is adequate.
How to apply test
Fault
How to apply test
- Player lies on back with their arms by sides. Palms up and head flat on the floor.
- Next place dowel between player’s hip and knee.
- Player raises leg, aims to put leg past dowel.
Fault
- Player cannot bring leg back behind dowel.
Push up
The push up is a test focused on core stabilisation. It is not a test of upper body strength.
How to apply test
NOTE: Player should bring hands straight out from forehead a common mistake is players bring hands back to their shoulders,
How to apply test
- Player assumes prone position face down.
- The player then brings their hands up to their forehead.
- From there the player moves hands straight out shoulder width apart.
- Player then pushes up keeping body straight.
- Player does not come up in one straight movement.
NOTE: Player should bring hands straight out from forehead a common mistake is players bring hands back to their shoulders,
Thumbs to wall
This test examines shoulder mobility which is a fairly common problem among players.
How to apply test
How to apply test
- Squat (hips and legs at 90 degrees) down against wall keeping back on wall.
- Put arms with thumbs facing up in front off you
- Raise arms back towards wall aiming to place thumbs on wall with an emphasis on keeping lower back against wall.
- Lower back does not touch wall while performing movement.
Knee to wall
This test assesses ankle mobility. Good ankle mobility is essential for a good squat as you need to be able to keep your heels on the ground.
How to apply test
How to apply test
- Place foot 10cm from wall.
- Move knee to wall keeping hips straight and heel on the ground.
- Heel is elevated off the ground.
- Hips are turned or pushed forward.