Movement Screen
We don't guess. We test.
Before we build anything, we need to see how you actually move. This quick self-assessment gives us a baseline — where compensation patterns are showing up, where mobility is breaking down, and where strength is being lost before it's ever applied.
Film each assessment and send your clips. We'll take it from there.
🚶 Assessment 1: Modified Gait
What you need: A hallway or open space. Phone propped at hip height.
How to film it:
- Walk naturally — 10 to 15 steps, back and forth
- Film three angles: front, side, and rear
- Don't overthink it. Walk like nobody's watching.
Your gait tells us everything. Arm swing, hip shift, foot flare, stride length — compensation patterns show up here before they show up anywhere else.
🦵 Assessment 2: Kneeling Ankle Flexion
What you need: A wall and your fist.
How to set it up:
- Get into a half-kneeling position, facing the wall
- Place your fist vertically between the wall and your front toes — that's your starting distance
- Front foot flat, toes pointing straight ahead
What to do:
- Drive your front knee toward the wall — heel stays on the floor
- Film from the side so the heel is clearly visible
- Repeat 3 times on each side
What we're looking for:
- ✅ Knee reaches the wall, heel stays down — good ankle mobility
- ⚠️ Heel pops — restricted dorsiflexion that's affecting your squat, gait, and everything above it
Ankle mobility is one of the most overlooked movement limiters. If your heel comes up, we know exactly where to start.
🏋️ Assessment 3: Overhead Squat
What you need: A broomstick or arms raised overhead. Phone propped at hip height.
How to set it up:
- Feet shoulder-width apart, toes slightly out
- Arms straight overhead, in line with your ears
What to do:
- Perform 3–5 slow, controlled squats
- Go as deep as feels natural — don't force it
- Film from three angles: front, side, and rear
What we're looking for:
- Foot and knee alignment
- Hip depth and torso lean
- What your arms do when things get hard
The overhead squat is one of the most revealing assessments we have. It shows us hip mobility, thoracic mobility, ankle mobility, and stability — all in one movement.
Done? Send us your clips.
We'll review your movement and tell you exactly what we see — no guessing, no generic feedback.
Before You Begin
Safety Disclosure — Self-Assessment Instructions
These movement assessments are designed to give us a baseline picture of how you move — not to diagnose, treat, or manage any medical condition. Before you film your screen, please read the following carefully.
Who This Is For
This self-assessment is intended for generally healthy adults who are currently able to exercise without restriction. It is not intended for individuals who:
- Are currently injured or recovering from a recent surgery
- Have been advised by a physician to avoid physical activity
- Are experiencing acute pain, dizziness, or shortness of breath
- Are pregnant or in the early postpartum period without medical clearance
If any of the above apply to you, please consult your physician or licensed healthcare provider before proceeding.
This Is Not a Medical Evaluation
The movement screen you are about to complete is a coaching tool — not a clinical assessment. Feedback provided by FAS Training is based on observable movement patterns and is intended to inform your training program. It is not a substitute for evaluation by a licensed physician, physical therapist, or other healthcare professional.
If you are experiencing pain, numbness, or any symptoms that concern you, stop and seek qualified medical attention before beginning any exercise program.
Perform These Assessments Safely
Move within a comfortable, pain-free range of motion at all times. You should not push through pain during any part of this screen.
- Stop immediately if you feel sharp pain, joint discomfort, or dizziness
- Wear supportive footwear or go barefoot on a non-slip surface
- Clear enough space to move freely in all directions
- Have a wall or sturdy surface nearby for balance if needed
- Warm up with 3–5 minutes of light movement before beginning
Assumption of Risk
By proceeding with this self-assessment, you acknowledge that physical activity carries inherent risk, and that you are voluntarily choosing to participate. FAS Training and its coaches are not liable for any injury, discomfort, or adverse outcome resulting from performing these assessments or acting on coaching feedback provided remotely.
If you have any questions about your readiness to participate, reach out before you begin.
Questions? Contact us before you start.
(303) 522-9800 · calvin@train-fas.com · Erie, Colorado