How to Prepare for an FMSCheck: Top TipsThe Functional Movement Screen (FMS) is a standardized screening tool used by coaches, therapists, and trainers to assess fundamental movement patterns. An FMSCheck evaluates mobility, stability, and movement quality through seven tests, producing a score that highlights asymmetries and areas at risk for injury. Preparing properly can help you perform your best, get clearer feedback, and leave with a plan you can actually use. Below are practical, evidence-informed tips to help you arrive ready and confident.
1. Understand what the FMS entails
Familiarize yourself with the seven FMS tests so you know what’s coming. The seven movements are:
- Deep Squat
- Hurdle Step
- Inline Lunge
- Shoulder Mobility
- Active Straight Leg Raise
- Trunk Stability Push-Up
- Rotary Stability
Each test is scored 0–3: 0 if you feel pain during the movement, 1 if you cannot complete the movement pattern, 2 if you complete it with compensation, and 3 if you perform it correctly. Knowing the tests reduces anxiety and helps you provide accurate effort during the screen.
2. Get a good night’s sleep
Sleep affects motor control, reaction time, and pain sensitivity. Aim for 7–9 hours of quality sleep the night before the FMSCheck. Poor sleep can make movements feel stiffer and reduce concentration, which may lower your score.
3. Hydrate and eat appropriately
Dehydration and low blood glucose can impair coordination and concentration. Drink water throughout the day before the test. Eat a balanced meal 1.5–3 hours before the screening — include complex carbohydrates, lean protein, and some healthy fats (e.g., oatmeal with fruit and Greek yogurt). Avoid heavy, greasy meals right before testing.
4. Wear the right clothing
Choose comfortable, form-fitting athletic clothes that allow full range of motion and let the assessor observe joint alignment and compensations. Shorts or fitted leggings and a snug t-shirt are ideal. Remove shoes for barefoot tests unless instructed otherwise.
5. Arrive warmed up but not fatigued
A brief dynamic warm-up improves mobility and movement quality without causing fatigue. Suggested routine (8–12 minutes):
- 2–3 minutes light cardio (jogging, jump rope)
- Dynamic leg swings (front-to-back, side-to-side) — 10–12 each leg
- World’s greatest stretch — 6–8 reps per side
- Hip CARs (controlled articular rotations) — 5 per side
- 2–3 bodyweight squats and lunges — 8–12 reps
Avoid heavy lifting or exhaustive conditioning within 24 hours of the FMSCheck so you’re not compromised by fatigue or soreness.
6. Warm-up the specific joints you struggle with
If you know you have tight hips, shoulders, or hamstrings, prioritize gentle mobility work for those areas during your warm-up. Examples:
- Thoracic spine foam rolling + open-book stretches for shoulder mobility
- ⁄90 hip switches and deep squat holds for hip mobility
- Active straight leg raise prep: hamstring band-assisted mobilizations
Targeted warm-up can improve test performance and reveal true movement capacity rather than stiffness from being cold.
7. Practice the movement patterns (not to “game” the test)
Practicing the basics of each FMS movement in the days leading up to the test helps your nervous system recall patterns and improves coordination. Focus on quality and full range rather than trying to artificially inflate scores. Examples:
- Practice deep squats with an overhead dowel to maintain an upright chest
- Hurdle step with a low obstacle to train single-leg balance and hip hinge
- Controlled core bracing for trunk stability push-ups
Do light practice sessions (10–15 minutes) 2–3 times in the week before the test—avoid intense training immediately prior.
8. Communicate pain and previous injuries honestly
If a movement causes pain, tell the assessor immediately. Reporting pain is recorded as a zero and is important for safety and appropriate follow-up. Also share your injury history, surgeries, or chronic issues so the assessor can interpret scores and suggest modifications or follow-up screening.
9. Manage breathing and cueing during the test
Good breathing supports core stability and movement control. Use diaphragmatic breathing during setup and exhale on exertion for tests like the trunk stability push-up. Listen to the assessor’s verbal cues and ask for clarification if you’re unsure about positioning.
10. Stay calm and focus on control, not speed
The FMS rewards controlled, repeatable movement quality. Rushing can create compensations that lower your score. Move deliberately, maintain alignment, and reset between trials if needed.
11. Bring a short movement log or notes
If you track mobility, pain, or recent training, bring brief notes (e.g., “left ankle sprain 2023; decreased left hip internal rotation”) so you don’t forget details that affect interpretation. Keep notes concise.
12. After the FMSCheck: ask for actionable next steps
Request specific corrective exercises and progressions that address your low scores and asymmetries. Good corrective programming typically includes mobility drills, stability work, and progressive strength or motor-control exercises tailored to the movement deficits found.
Sample 10‑minute Pre-test Warm-up (copyable)
- 2 min brisk walk or light jog
- 10 leg swings front-to-back + 10 side-to-side per leg
- 8 World’s Greatest Stretch per side
- 10 bodyweight squats (slow, full depth)
- 8 walking lunges (4 each leg)
- 30 sec thoracic rotations (open-book) per side
Final checklist (day of the test)
- Sleep: 7–9 hours
- Hydration: water throughout the day
- Meal: light, balanced 1.5–3 hours prior
- Clothing: comfortable, form-fitting athletic wear
- Warm-up: 8–12 minutes dynamic; target weak areas
- Communication: be honest about pain/injuries
- Rest: avoid heavy training 24 hours before
Preparing thoughtfully for an FMSCheck helps ensure the screen reflects your true movement ability and gives useful guidance for injury prevention and performance improvement. Follow the warm-up and preparation tips above, be honest about pain or limitations, and focus on controlled, high-quality movement during the assessment.
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