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Poor body mechanics affect a rower’s ability to execute proper technique. Resultant injury can take an athlete out of the boat indefinitely.
A Functional Movement Screen (FMS) by sports-training professionals assesses athletes for risk of injury and dysfunctional or performance-limiting movement patterns. Employed early in the season, this tool helps a coach address individual issues and maintain a healthy team.
The FMS identifies imbalances in basic locomotor, manipulative, and stabilizing movement patterns by placing the athlete in extreme positions where weaknesses or imbalances are observable when the movements are executed improperly.
The screening consists of seven fundamental movement patterns. Each is scored from zero to three points. The final score can range from zero to 21 points.
The first exercise is a deep squat that assesses bilateral and symmetrical mobility of the hips, knees, and ankles, alongside thoracic spine and shoulder overhead mechanics.
Next, the hurdle step evaluates balance and stability while moving one leg up and over an object.
The in-line lunge checks hip and ankle mobility, stability, trunk control, and lower-body alignment in a split stance.
An active straight-leg raise measures active hamstring and calf flexibility while testing core and pelvic stability on the floor.
Core and spinal stability during an upper-body push movement without allowing the spine to sag is tested with the trunk-stability push-up.
Rotary stability looks at multi-plane core stability, coordination, and neuromuscular control during a contralateral (opposite arm and leg) movement pattern.
Finally, shoulder mobility assesses the full range of motion of the shoulder. A sport-specific hip hinge motion for rowing could also be included.
Individuals who score fewer than 14 points on the FMS are at greater risk of sustaining an injury. Once deficiencies are identified, prevention can be achieved by developing a program of corrective exercises.
As always, the best injury is the one that never happens.
Marlene Royle is the author of Tip of the Blade: Notes on Rowing. She specializes in training for masters rowers. Her coaching service, Roylerow Performance Training Programs, provides the program and support you need to improve your competitive edge. For information, email Marlene at roylerow@aol.com or visit www.roylerow.com.
