Screening
A functional movement
screening (FMS) is carried out by most professional S&C coaches prior to
exercise programming. It is a reliable method to assess the athletes’ current
ability, and identifies any areas that need to be improved on in the future.
The current FMS as designed by the NSCA (2010) includes 7 tests to assess competency.
These are as follows:
Test 1: Deep Squat –
performing the deep squat appropriately requires dorsiflexion of the ankles, flexion of the knees and hips and
extension of the thoracic spine.
Test 2: Hurdle Step –
performing this satisfactorily requires stability of the ankle, knee and hip as well as maximal extension of
the hip.
Test 3: In-Line Lunge – this
test is used to assess torso, shoulder hip and ankle mobility and stability. Satisfactory performance
for this test requires stability at these joints.
Test 4: Shoulder Mobility –
to perform this test the athlete must be able to show mobility of the shoulder in a combination of
movements, abduction/external rotation, flexion/extension
and adduction/internal rotation.
Test 5: Active Straight Leg
Raise – the athlete must be able to show functional hamstring flexibility, this is described as that which is
available during competition.
Test 6: Trunk Stability Push
Up – this assesses the ability to stabilise the trunk in the anterior and posterior plane during closed-chain
upper body movements.
Test 7: Rotary Stability –
this test requires asymmetric trunk stability, during asymmetric upper and lower body movements.
The FMS highlighted that the
athlete had poor core stability so this must be improved, but they did have
good basic strength.
Evaluation
Regular evaluation of the
athlete is key in order to track progressions, re-assess current training
levels and re-design the programme efficiently. In order to track the progress
selected tests are used at certain dates throughout the season. Due to the
nature of the sport and the current limitations in performance as already
highlighted, 5 tests have been chosen to determine levels of flexibility,
speed, agility, strength and core stability. Outlined below are the tests that
were chosen.
Test 1: Sit and Reach Test –
this highlighted the athletes’ current back and hamstring flexibility and indicated any current
issues they may have in these areas.
Test 2: 30 Yard Shuttle Test
– this is very relevant to tennis due to the short distance (30 yards) and the repetitive turns that will
usually happen during a game.
Test 3: 505 Agility Test –
this again shows great relevance to tennis due to the multidirectional movements.
Test 4: 1RM Bench Press –
owing to the nature of tennis and the power needed from the upper body to play the shot the bench press was
selected due to its relevance to a tennis
forehand.
Test 5: Core muscle strength
and stability test – this assess the aspect of the issue with core stability that was highlighted during
the screening process and gives a marker by which
improvements can be tracked.
There are a couple of other
relevant tests in regards to the movement analysis that may be useful at a
later date in the season. One of the issues that were highlighted by the coach
was that the athlete needed to improve their stamina. To assess this a 12
minute cooper run (Cooper, 1986) could be used that is similar to certain
stages of the game.
Monitoring
In order to ensure that the
programme is specific and that the athlete is benefitting from what is being
prescribed them it is important that they are monitored. Monitoring can take
any form from regular testing dates to something as simple as keeping a diary.
In order to monitor this athlete they will be video recorded at select weeks
(Figure 1; Periodisation) so that technique in the exercises can be compared as
can a visual progress of weight increases.
Progress
Report
Now three months into using
the selected programme, the athlete should have noticed some improvements in
their strength. Looking back to the beginning of off season it was emphasised that
strength would be the athletes’ main goal. By undertaking this exercise
programme that goal was met and it is now important that another is set to keep
progressing onwards. One of the secondary goals was to see an increase in core
stability, by completing 6 core stability exercises twice a week there is seen
to be vast improvements in their core stability as a result of this exercise
programme. Finally, it should be noticed that injury rate has decreased dramatically
as result of completing prehabilitation exercises before the season began
strengthening the usual injury areas. It is now a good time to begin to put
more focus on increasing stamina and foot speed as the base strength levels are
much better than they originally were and now it must just be maintained to
avoid a decline.
