Applying the FMS Model to Soccer: SLS

Core stability is also of vital importance for soccer, with athletes weak in this area at increased injury risk. Review my article "Why Soccer Players Need Abs" for an introduction to the subject. Briefly, I highlighted the fact that because our sport is unilateral, the kicking side is capable of producing some serious power. The problem comes in that the stance side is often ill-equipped to handle that much power. This asymmetry is the genesis of many groin and hamstring injuries.




                         



The key word is asymmetry. It means an imbalance- whether it be of flexibility, strength, endurance or power. For those coaches, like myself, without the benefit of fancy equipment for testing purposes, the Functional Movement Screen is a helpful tool. One of the tests is a leg raise, otherwise known as single leg stance (SLS). It is one of the seven tests because 'our species requires it,' according to FMS creator Gray Cook. Single leg stance is the basis of every stride we take and as such, what it indicates must be considered seriously by anyone wishing to not only increase performance but also minimize the risk of injury. (Please note that the use of the entire FMS is encouraged.)


To be considered 'normal', an athlete needs to be able to perform SLS for approximately 20 seconds (ref: Gray Cook, interview with Joe Heiler). Since I started to use the FMS, I have seen people accomplish this with relative ease on both the left and the right sides. Others have not shown as much stability, shifting all over the place, torso's bending laterally in an attempt to balance. Others still, being unable to hold the position for 5 seconds, adopted an anterior pelvic tilt (pictured below).


While players need not hold the position for 20 seconds, what the failure to perform well on this test is important for several reasons:

• This is performed when the athlete is stationary. 
• Weather conditions are negligible. 
• The test is performed without the perceived or real threat of an opponent. 
• All of these contribute to an risk free environment. 

                             

So what does the failure to perform satisfactorily suggest?

• Poor static stability 
• Poor pelvic control 
• Altered motor patter behavior 

At minimum, these are related to poor core function. More detailed analyses would suggest altered glute and hamstring function, issues with the ankle, etc. What is important to realize when asymmetries are involved is that the other muscles that ordinarily take part in the movement are affected as well. The hamstrings end up doing extra work as the hip is tilted anteriorly. As is the case when a prone mover is asked to become a stabilizer, they develop unnecessary tone. There is no contribution from the glutes, a case known as gluteal amnesia. They 'forget' to contribute when the should, as much as the should. In previous articles here and here, I have discussed the role of the hamstrings and glutes during sprinting. Less than optimal function from both groups inevitable leads to reduced performance as well as increased risk for injury.

The FMS is then just a tool to highlight a problematic area. As coaches and trainers, we are then obligated to investigate those further if we are to keep our players off the injury sidelines and in the game following the playbook.

The plank is one way that coaches can use to further their investigation into the dys/functional core. As you do, take the basic principle of the Functional Movement Screen with you- you're investigating movement QUALITY rather than quantity. A 4-minute plank that is not set up properly is a waste of time. It will tell you nothing about how that core truly functions. Spend more time setting up the position and the plank will become both a test and an exercise.

Note the following key areas of a basic plank-

• The body should be straight (as opposed to having raised hips or have them sagging) 
• The upper body should be 'stacked'- the shoulders are directly under the body rather than out front. 
• Imagine the rib cage is attached to the pelvis. Squeeze the glutes, quads and abs. 
• Breathe! 

Bret Contreras has an in depth article on an effective plank here.

There are variations of course, including side planks. Side planks help in isolating the individual sides and assesses their contribution- are they pulling their own weight. Like most things in the FMS, we are looking for symmetry. If a player can hold a side plank in good form on the left significantly longer on the right than they can on the left, that is a problem as much as being able to do push-ups but not pull-ups is a problem.

It is important to be able to progress and regress an exercise. Putting together a sequence in which a player goes from a basic plank to each of the sides without a break is one way to take it up. On the other hand those who are having difficulty, the plank can be reduced so that it is performed from the knees. The question is, should soccer players be doing a plank from their knees?


References

Visit http://www.functionalmovement.com/ for more information on the Functional Movement Screen.