Post on 11-Jan-2016
description
Using the Functional Movement Screen in Team
Settings
Michael Boyle
www.strengthcoach.com
www.bodybyboyle.com
Do We Use It?
• The most common question we get it “do you use the FMS with your teams?”
• The answer is yes. The next question is “How?”
• The purpose of this presentation is to answer how and hopefully, why.
Why I Like Gray Cook
• I like Gray Cook because he helps me to achieve my goals.
• I want to get my athletes better.
• I have no financial interest in any of this.
• This is about results and “best practices”
Do I Use the FMS
• We use the FMS with every injured athlete.
• We have used the FMS with enough athletes to see trends.
Who’s Program Is It?• It’s yours!
• I don’t run Gray Cook’s program and you don’t have to either.
• In fact, I don’t agree with Gray on everything.
• We use very little of his corrective stuff as we have not found it “group friendly”. As I understand more, I integrate more.
Strength and Conditioning?
• The question is does Gray Cook and the FMS have the ability to make us better at our jobs?
• I absolutely believe it does.
An Assessment or A Sales Tool?
• Stop thinking of the FMS as an assessment and start thinking of it as the best tool you can have to sell your athletes on your program.
• It may not change what you do but it will change how your players perceive what you do.
What the Results Mean
• FMS results generally reinforce program design concepts.
• FMS results direct program design.
A well designed program yields good FMS scores.
What Does This Mean?
• MBSC example
• Our coaches all scored very high.
• Not surprisingly, our coaches at the time were all former athletes who had spent years on our program.
Reinforce?
• How many of you in the audience have attempted the FMS Rotary Core Stability test?
It’s Easy to Sell Core Training After They Bomb This!
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Influence of FMS on the Thought Process
• The FMS changed the entire way we think, coach and train.
• The knowledge gained from Gray and correspondingly the FMS, drives our entire thought process.
Follow Thoughts, not Gurus
• “Stability before mobility”
• Maybe one of the smartest things I’ve ever heard.
Mobility or Stability Issue?
• A consistent problem is a mobility issue.
• Ex- poor squat in standing, inability to flex hips while supine
• An inconsistent problem is a stability problem.
Continuums
• Static stretching ( slow or no motion)-----> AROM ( conscious motion, in place-------> Dynamic Warm-up ( conscious motion, while moving?)
• A fluid continuum. Where does stuff fit? Does it matter?
Develop Progressions
• How? Think about movement patterns.
• Stable to Mobile
• Confusion?
Movement Progressions or Exercise Progressions?
• For movement, proper mobility must precede developing stability ( see constructing a warm-up)
• For exercise progressions the athlete must be able to be stable prior to adding mobility ( i.e. multiplanar actions)
Follow Patterns
• Transitional postures
• 1/2 Kneel ( lunge, decrease number of joints to control)
• Stand ( increase number of joints to control)
• This follows the stability first idea.
Lift Progression
• 1/2 Kneel Stable
• 1/2 Kneel Sequential
• Standing
• Step Up
• Stability to Mobility
1/2 Kneel Stable
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1/2 Kneel Sequential
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Standing
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Step Up Lift
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Don’t Add Strength to Dysfunction
• What does this mean?
• If you can’t squat, don’t squat.
• Go single leg
• Don’t modify stance to get depth. If you can’t squat low, don’t squat heavy.
Risk versus Benefit
• Difficult versus beneficial
• Difficult versus safe
Thought Process
• Less joints moving -->more joints moving.
• Stability to mobility
• 2 Leg to 1 leg
Single Leg Progression
• Split Squat ( two stable points)
• Rear Foot Elevated Split Squat (decrease in stability)
• 1 Leg Squat ( another decrease in stability)
Split Squat
Rear Foot Elevated
1 Leg Squat
A Totally New Thought Process
• Different joints need different approaches?
• You are a stacked pile of joints
JointJoint Primary NeedPrimary Need
Ankle Mobility
Knee Stability
Hip Mobility ( ROM +)
Lumbar Spine Stability
Thoracic Spine Mobility
Scapulo-thoracic Stability
Gleno-humeral Mobility?
Results of Joint Dysfunction
• Joint dysfunction will effect the joint above or below.
• Poor ankle mobility=knee pain
• Poor hip mobility = low back pain
• Poor t-spine mobility = cervical pain
Without Gray Cook and the FMS, I Wouldn’t Have Had
These Thoughts
Hockey Example
• 18 out of 20 got 2’s on the hurdle step.
• This indicated an obviously dysfunctional pattern of hip flexion.
• Finding: poor psoas/iliacus activity
• Solution: work on hip flexion from the top down
Hockey Players Have Trouble Doing This
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Why?
• Maybe because they are always bent at the waist?
FB Example
• Abundance of OH Squat 2’s
• Problem- ankle mobility
• Solution- add ankle mobility to warm up
Video Examples- Ankle Mobility Progression
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Real Life Examples
• We have made millions ( for others) with FMS data
Quick Thought• Is In-Line Lunge a Lunge?• By my definition no.• I refer to it as a split squat. A static
exercise.• A lunge has motion and would be
classified as dynamic.• Lunge has a transitional component.• I think Gray is looking at a single leg
pattern
Why We Added 1 Leg Squat
• We think lunge and 1 leg squat are too disimilar.
• Both at MBSC and at AP we added 1 Leg Squats to the screen.
Example 1- In Line Lunge
• Subject- NBA All Star Guard
• Problem- Torn oblique
• Finding? 0 on the In-Line Lunge on the Left Leg
• Significance? History of turf toe?
What Does Turf Toe have to do with Oblique Strains?
• Turf toe led to altered gait
• Externally rotated hips and supinated feet.
• Externally rotated hips took away hip mobility for “spin” moves.
• Lack of hip mobility caused an abdominal tear
Example 2- Chronic Hamstring Strains: NFL Wide
Receiver
• FMS finding
• 1 Rotary Stability
• 3 Rotary Mobility
• The “perfect storm” of back pain.
• Great mobility w/ no control
The Plot Thickens• This guy stopped lifting after college due to
numerous back strains.• The reality is that he should have never been
loaded in college• Solution- unilateral program to develop
glutes.• Previous rehab had centered on hamstrings.
Hamstring issues were a symptom of poor glutes, not the cause of the strains.
• In the absence of glutes, hamstrings will fail every time. They are a secondary extensor.
Example 3- NFL Defensive Lineman
• Abdominal surgery, back surgery, current complaint L knee pain.
• 0 Single Leg squat test. Painful collapse on the left.
You Have to Able to do This!
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If You Can’t?
• You’ve got problems.
• Big problems.
RNT Squats
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Colts Example
• 17 w/ 3 assymettries
• Asymettry is a more significant problem than 2’s
Developing a Strength Program
• Don’t throw out the baby with the bathwater?
• You can squat and olympic lift and use the FMS.
What You Need
• You need to combine your favorite tools with the FMS findings.
• Look at your poor patterns.
• Reinforce them in the warm-up or in the workout, or ideally in both
Example
• 1 Leg Squat progression show previously
• 1 Leg SLDL pattern ( hip hinge)
Reaching
1 Leg Good Morning?
1 A 1L SLDL
2A 1L SLDL
Developing a Warm-up
• How?
• Joint by Joint
• The joints that need mobility lose it, the joints that need stability often become unstable.
• Ex- Lumbar and GH
Ankle Ideas
Knee Stability?
Hip Mobility ( passive)
Hip Mobility ( active)
Lumbar Stability?
Lumbar Mobility?????
T-Spine?
• Passive ( tennis balls) vs active ( drivers)
• Be careful of drivers as t-spineoften goes off course and goes lumbar. T-spine is hard ( big band), lumbar is easy ( small band). They should be reversed.
T-Spine- passive
T-Spine- active
Scapulo-Thoracic Stability and GH Mobility
• GH mobility sounds like a mistake, it is not.
Wall Slides
Conclusion
• The FMS in team settings may not allow you to help each individual but, the results will clearly help your team.
• Look for trends and design a team program that corrects your trends.
Joint by Joint DVD