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What Type of Athlete Are You? Part 2

In part one, I have explained the different types of athletes based on the Optimal Performance Pyramid (OPP). Some athletes have great strength and power but have stiff hips and spine; others have excellent range of motion and stability but lack quality skills in a sport. In part two, I’ll teach you how to do a basic self-screening to see which type of athlete you are: overpowered, underpowered, unskilled, or “ideal”.

Disclaimer: The following self-screening does not 100% indicate the actual result nor does it substitute a complete screening done by a fitness or medical professional. The Functional Movement Screen is not a method to diagnose any disease or medical ailments. If you have any medical or health problems, please check with your physician before starting any exercise program, screening, or assessment.

The three basic self-screening is based on the Functional Movement Screen (FMS) which is a tool used to measure the quality of fundamental human movements. It was first developed by physical therapist Gray Cook in 1996 who was finding out a way to check the progress of his patients who were mostly athletes. The FMS emphasizes on looking at the body and its movements as a whole rather than in isolation. While most assessments measure the quantitative aspects of performance, such as strength, speed, and endurance, there was very little emphasis on the qualitative aspects of performance and movement. Therefore, the FMS was born and has been refined and updated since then. It measures how well an athlete or patient can perform basic movement patterns, such as squatting, lunging, and lunging as well as core stability and mobility.

As of 2008, there are seven basic movement patterns to screen, but for practicality, you will be doing the “Big-3”: squat, hurdle step, lunge. These three patterns screens:

spinal and hip stability
hip mobility
left-right asymmetries
ability to control movement
ability to maintain center of gravity

There are four scores to rate yourself
3 = perfect; all points of reference are met; no pain or discomfort
2 = 1 or 2 errors; minor discomfort
1 = 2 or more errors; major discomfort
0 = any pain; seek medical help

So put your workout attire on and let’s get started!

I. Deep Squat: The Deep Squat is used to assess the symmetry and mobliity of the hips, knees, and ankles as well as the stability of the core and spine.

1. Stand with your feet shoulder-width apart with your toes pointing forward. Raise both arms above your head (holding a broom stick or dowel is optional).

2. Slowly squat as low as your can without feeling too much discomfort or falling. Keep your elbows straight and heels on the ground.

Checkpoints: heels flat; feet and knees pointing forward; back straight or slightly lean forward; arms above your head; buttocks go below knee line

If you mean all checkpoints, give yourself a "3". If you have one or two mistakes, give a "2", and etc. This applies to all screening checks.

II. Hurdle Step (modified): The Hurdle Step is used to assess bilateral mobility and stability of the hips, knees, and ankles. It looks at both hip extension on the standing leg and hip flexion at the raised leg.

1. Standing with your feet together and put a stick or dowel on your shoulders.

2. Slowly raise your left knee to your heart while maintaining a tall spine. Note that the higher you lift, the more your right buttock has to contract. Hold position for two deep breaths. Repeat with the other side.

Checkpoints: feet and knees pointing forward; back straight; stick is parallel to the floor; foot is above the top of the knee

III. In-line Lunge: The lunge assesses the stability of the ankle, knee, and hip during deceleration. It also examines both sides of the core and spinal stability during the movement.

1. Stand with your feet together with the stick or dowel behind your back. Grab the stick with your right hand at the nape of your neck and your left hand at the curve of your lower back. The stick MUST touch the head, upper back, and buttocks.

2. Take a step forward about 3-4 feet, depending on your height and hip and leg mobility. Both feet should be pointing forward. Then slowly lower your back leg to the ground while keeping the stick in contact with ALL three points. Return to start position and repeat the other side. Switch hand positions, too.

This screening is also a great tool for physical therapists and physicians to communicate the progress of their patients with coaches, athletic trainers, or personal trainers. This method ensures the patients are recovering properly and will be able to progress to higher levels of conditioning and performance. (Please visit http://www.functionalmovement.com/ for more information about the FMS.)