How Movement Analysis Can Improve Performance

In sports and physical activity, understanding how your body moves is pivotal to achieving peak performance and unlocking your full potential. Movement analysis is a powerful tool enabling athletes and fitness enthusiasts to optimise their techniques, prevent injuries, and maintain a competitive edge. It is also a great tool for patients who want to be proactive with their health and help get to the root cause of their pain by analysing the body's movement patterns to identify strengths and weaknesses.

What is Movement Analysis?

Movement analysis involves the systematic observation and assessment of body movements during various activities. Utilising techniques such as video analysis, motion capture technology, and biomechanical assessments, this approach breaks down complex movements into smaller components. The goal is to evaluate performance, identify areas for improvement, and implement strategies to enhance overall efficiency.

Effective movement analysis can lead to significant advancements in athletic performance. For instance, a runner might find that a slight adjustment in their stride can reduce drag and improve speed. Similarly, a swimmer may enhance their technique with small tweaks learned through detailed observation.

Benefits of Movement Analysis

The advantages of movement analysis extend beyond mere performance improvement. Here are some essential benefits:

1. Enhanced Technique: By pinpointing flaws in an athlete’s technique, coaches and trainers can provide targeted feedback. For instance, a runner might adjust their stride to reduce drag and improve speed, while a swimmer could refine their stroke to enhance efficiency.

   
   

2. Injury Prevention: Analysing movement patterns can reveal imbalances or weaknesses that may lead to injury. Recognising these risks allows for proactive measures, such as tailored strength training or flexibility routines, to mitigate potential injuries.

   
   

3. Custom Training Plans: Movement analysis facilitates the development of personalised training programmes, ensuring athletes focus on specific areas that maximise their training outcomes.

   
   

4. Progress Tracking: Regular assessments enable the monitoring of an athlete’s progress over time. Documenting improvements assists in making informed decisions about adjusting training intensity or techniques.

   
   

5. Increased Competitiveness: In highly competitive sports environments, marginal gains can be decisive. Movement analysis provides insights that can differentiate between winning and losing.

   
   

What are the 7 Screening Tests Under FMS?

One popular component of movement analysis is the Functional Movement Screen (FMS). FMS utilises a series of tests designed to identify movement limitations and asymmetries. Understanding these factors can guide athletes in improving their mobility and overall physical performance. The seven screening tests include:

1. Deep Squat: This test evaluates the athlete's ability to perform a squat while maintaining proper alignment and balance.

   
   

2. Hurdle Step: The hurdle step assesses the ability to step over an obstacle while maintaining stability and alignment.

   
   

3. In-line Lunge: This movement evaluates lower body stability and balance through a controlled lunge.

   
   

4. Shoulder Mobility: This test measures the athlete's shoulder range of motion, which is essential for numerous sports.

   
   

5. Active Straight Leg Raise: The straight leg raise helps assess the hamstrings' flexibility and the pelvis's stability.

   
   

6. Trunk Stability Push Up: This test evaluates core stability and upper body strength.

   
   

7. Rotary Stability: The rotary stability test assesses the coordination and stability of the entire body during rotational movements.

   
   

These assessments provide comprehensive insights into an athlete’s functional movement capabilities, guiding the implementation of tailored training strategies.

A close-up view showing an athlete undergoing a functional movement screen test.

Incorporating Movement Analysis into Training

Integrating movement analysis into your training program can be straightforward and effective. Here are some actionable recommendations on how to incorporate movement analysis effectively:

1. Use Technology: Invest in tools that can help analyse movements. These could range from simple smartphone video recordings to more advanced biomechanical analysis systems.

   
   

2. Engage Professionals: Consider working with trained professionals who specialise in movement analysis. They can provide invaluable insight and help you interpret your results effectively.

   
   

3. Set Clear Goals: Before starting your movement analysis, set specific goals for what you want to achieve. Whether it's improving speed, increasing strength, or preventing injuries, having clear objectives can guide your analysis process.

   
   

4. Regular Assessments: Regular movement assessments can help track your progress and adjust your training plans accordingly. Make it a habit to evaluate your technique and areas of strength or weakness regularly.

   
   

5. Incorporate Strength and Flexibility Training: Movement analysis often reveals areas that could benefit from strength and flexibility work. To improve overall movement quality, incorporate exercises that target these identified areas.

   
   

6. Stay Informed: Read articles, watch videos, and follow experts in the field of movement analysis. Staying informed about the latest techniques and strategies can give you an edge over the competition.

   
   

Real-World Applications of Movement Analysis

To illustrate the practical applications of movement analysis, let’s examine a few examples from different sports:

• Running: A study conducted in 2019 found that runners who participated in movement analysis programs improved their running economy by up to 10%. The analysis focused on stride length and foot placement, leading to more efficient running patterns.

  
  

• Swimming: Coaches can use movement analysis to help swimmers optimise their strokes. By analysing their arm movements and body position in the water, swimmers can reduce drag and improve their overall speed.

  
  

• Team Sports: In soccer and basketball, movement analysis can reveal players' tendencies. Coaches can then develop strategies that play to the athletes' strengths and minimise their weaknesses, ultimately improving team performance.

  
  

These examples show that movement analysis's benefits are not limited to individual improvement; they can also enhance team dynamics and collective performance.

Final Thoughts

Movement analysis is more than a trend; it's a critical component of modern athletic training. By understanding how your body moves, you can better optimise your performance and reduce injury risk. Whether you're a seasoned athlete or a recreational fitness enthusiast, the insights gained from movement analysis can lead to meaningful improvements.

To get started, consider exploring your options for functional movement assessments. These assessments can provide invaluable guidance tailored to your needs, ensuring you get the most out of your training.

Embrace the world of movement analysis, and you'll find yourself on a path to enhanced performance, fewer injuries, and perhaps even a new personal best in your next athletic endeavour.

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Jonathan Hall M.Ost, BAppSci (Human Biology), PGCertHSc (Acupuncture), GradDipHeal

Jonathan Hall is the founder and principal Osteopath at Movement Mechanics Osteopathy. Jonathan specialises in Shockwave Therapy and Western medical acupuncture. A fully qualified Osteopath registered with OCNZ, PNZ, PAANZ and ACC, Jonathan also founded Auckland Shockwave Therapy to help bring evidence-based Shockwave treatment to New Zealand using the industry-leading EMS Radial Shock Wave device.

Contact Us: hello@movementmechanics.nz

References

Moran, R. W., Schneiders, A. G., Mason, J., & Sullivan, S. J. (2017). Do Functional Movement Screen (FMS) composite scores predict subsequent injury? A systematic review with meta-analysis. British Journal of Sports Medicine, 51(23), 1661–1669. https://doi.org/10.1136/bjsports-2016-096938

Franklyn-Miller, A., Richter, C., King, E., Gore, S., Moran, K., Strike, S., & Falvey, É. (2017). Athletic groin pain (part 2): A prospective cohort study on the biomechanical evaluation of change of direction identifies three clusters of movement patterns. British Journal of Sports Medicine, 51(5), 460–468. https://doi.org/10.1136/bjsports-2016-096050

Kotsifaki, A., Korakakis, V., Whiteley, R., & Van Rossom, S. (2022). Single leg vertical jump performance identifies knee function deficits at return to sport after ACL reconstruction: a 3D biomechanical analysis. British Journal of Sports Medicine, 56(9), 490–497. https://doi.org/10.1136/bjsports-2021-104692

Padua, D. A., Marshall, S. W., Boling, M. C., Thigpen, C. A., Garrett, W. E., & Beutler, A. I. (2009). The Landing Error Scoring System (LESS) is a valid and reliable clinical assessment tool of jump-landing biomechanics:

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