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Interactive Audio Lesson
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Functional Movement Screen (FMS) Lite
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Today, we're going to talk about the Functional Movement Screen, or FMS Lite. This tool allows us to assess five key movement patterns to identify any limitations that might predispose athletes to injury. Can anyone name one of the five tests?
Isn't one of them the deep squat?
That's correct! The deep squat helps us see how well an athlete can maintain proper posture and stability while moving. Remember, we can think of FMS as a 'check-up' for our body's movement. What would happen if an athlete exhibited a limitation in their squat?
They might be more likely to get injured?
Exactly! Identifying these issues early can help us provide targeted interventions to prevent injuries. Everyone remember the acronym FMS – Functional Movement Screen!
Weekly Load Cards
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Next, let's discuss weekly load cards. These cards help athletes track their training load by multiplying their perceived exertion by the minutes spent training. Can anyone tell me why monitoring load is important?
It helps us see how much we are working out and prevent burnout or injury?
Exactly! By tracking this, we can flag if there's a spike greater than 10% week-over-week, which indicates an increased injury risk. Remember the phrase 'load management for life' to keep this in mind!
What should I do if I notice such a spike?
Great question! You should communicate with your coach to reassess your training load and make adjustments if necessary. This protocol reinforces our motto: Safety first!
Technique Clinics and Video Analysis
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Finally, let's talk about technique clinics. These sessions involve using video analysis to critique our movement. What do you think the benefit of seeing yourself on video could be?
It could help me notice mistakes I didn’t know I was making?
Absolutely! Watching yourself can provide invaluable feedback—especially on landing mechanics, which are crucial for preventing injuries. Try to remember: 'see, understand, improve!'
How often should we do these clinics?
Ideally, regular sessions—perhaps every few weeks—would allow you to track your progress, reinforce correct techniques, and foster continual improvement. Safety and improvement go hand in hand!
Introduction & Overview
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Quick Overview
Standard
The section outlines crucial practices for screening and monitoring in sports, including the Functional Movement Screen (FMS) Lite, weekly load cards for tracking exertion, and technique clinics utilizing video analysis. These protocols help ensure safe participation and prevent injuries in adolescent athletes.
Detailed
Screening & Monitoring Protocols
This section highlights the importance of implementing effective screening and monitoring protocols to safeguard adolescent athletes during physical activities. It emphasizes the need for a systematic approach that assesses both functional movement quality and physical load demands on developing bodies. Below are the key elements discussed:
1. Functional Movement Screen (FMS) Lite
The Functional Movement Screen Lite consists of five critical assessments: deep squat, hurdle step, inline lunge, shoulder mobility, and plank. These tests are designed to evaluate fundamental movement patterns and identify potential risk factors for injury. Understanding these patterns allows coaches to design appropriate training programs that enhance performance while reducing injury rates.
2. Weekly Load Cards
Athletes are encouraged to maintain weekly load cards where they record their perceived exertion multiplied by the minutes spent in training or competition. This quantitative assessment enables coaches to monitor changes in training volume effectively. The protocol recommends flagging any spikes in load exceeding ten percent from one week to the next, as rapid increases in training load can significantly increase injury risk.
3. Technique Clinics
The use of technique clinics is recommended to provide athletes with the opportunity for video analysis of their movement mechanics. With equipment that allows slow-motion playback, athletes can observe and critique their landing mechanics or other relevant skills. This visual feedback helps individuals understand proper techniques and make corrective actions to improve safety during sports activity.
In summary, integrating these screening and monitoring protocols into athletic training provides a safety net for young athletes, supporting their physical development and performance goals.
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Functional Movement Screen (FMS) Lite
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- Functional Movement Screen (FMS) Lite: 5 tests: deep squat, hurdle step, inline lunge, shoulder mobility, plank.
Detailed Explanation
The Functional Movement Screen (FMS) Lite includes five specific tests designed to assess different aspects of physical movement. These tests help determine a person's functional limitations or asymmetries. Here's a breakdown of each test:
- Deep Squat: Assesses the mobility and stability of the hips, knees, and ankles.
- Hurdle Step: Evaluates your ability to stabilize on one leg while stepping over an obstacle, which tests flexibility and balance.
- Inline Lunge: Focuses on dynamic stability and flexibility in the legs while maintaining proper alignment.
- Shoulder Mobility: Measures the range of motion in the shoulders, critical for various sports and daily activities.
- Plank: Tests core stability and strength, ensuring that the abdominal and back muscles can support the spine correctly.
Examples & Analogies
Think of these tests like checking a car's different parts before a long journey. Just like a mechanic would check the brakes, tires, and engine to ensure everything runs smoothly and safely, these physical tests check different aspects of your body's movement capabilities to prevent injuries and improve performance.
Weekly Load Cards
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- Weekly Load Cards: Students record perceived exertion × minutes per session; coach flags spikes >10% week‑to‑week.
Detailed Explanation
Weekly Load Cards are tools used to monitor and record training sessions. Each student tracks their perceived exertion (how hard they feel they worked) multiplied by the minutes spent during each session. This calculation provides insight into the overall training load for each week. If a student's training load increases by more than 10% compared to the previous week, it is flagged by the coach, indicating the need for careful monitoring to prevent overtraining or injury.
Examples & Analogies
Imagine you are watering a plant. If you gave it a little water one week and then suddenly poured a lot the next, the plant might get overwhelmed. Similarly, athletes need gradual increases in their training intensity to adapt safely; otherwise, they risk injury, just like that plant would if overwatered.
Technique Clinics
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- Technique Clinics: Video analysis stations—students critique landing mechanics using slow‑motion playback.
Detailed Explanation
Technique clinics involve using video analysis to improve athletes' performance. In these clinics, students watch slow-motion recordings of their movements, particularly focusing on how they land after jumping. By analyzing their landing mechanics, students can identify areas for improvement, such as body alignment, knee position, and balance. This visual feedback is crucial in helping them understand their movements and make necessary adjustments to prevent injuries.
Examples & Analogies
Consider a basketball player practicing free throws. By watching themselves in slow motion, they can see exactly where their elbow might be coming out or if their feet are misaligned. This type of feedback is like getting a coach's input in real-time, but the player has the chance to see their mistakes visually and correct them before the next game.
Definitions & Key Concepts
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Key Concepts
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Functional Movement Screen (FMS): A tool to evaluate and improve movement efficiency and safety in athletes.
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Weekly Load Cards: A system for recording and analyzing training loads to prevent overtraining and injuries.
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Technique Clinics: Sessions using video analysis to enhance movement techniques and prevent injuries.
Examples & Real-Life Applications
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Examples
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A coach conducting a functional movement screen with their adolescent athletes to identify any limitations.
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An athlete filling out their load card after training, noting perceived exertion.
Memory Aids
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🎵 Rhymes Time
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FMS assesses our moves with flair, to help prevent injuries most fair.
📖 Fascinating Stories
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Imagine an athlete named Alex who strained his knee because he skipped his FMS checkup, realizing too late the value of movement health.
🧠 Other Memory Gems
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FMS: Functionally Movin' Safely.
🎯 Super Acronyms
LOAD
- Log Observed Athlete Data.
Flash Cards
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Glossary of Terms
Review the Definitions for terms.
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Term: Functional Movement Screen (FMS)
Definition:
A screening tool that evaluates fundamental movement patterns to identify strengths and limitations.
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Term: Load Card
Definition:
A record-keeping tool used by athletes to document their training loads including perceived exertion and duration.
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Term: Injury Management
Definition:
Strategies implemented to prevent or address injuries in athletes.
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Term: Technique Clinics
Definition:
Sessions focusing on analyzing movement techniques often using video footage for feedback.