Training For Golf Success
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The document discusses why golfers should focus on conditioning, highlighting that golf requires generating high club head speeds repeatedly which can lead to injuries without proper strength and flexibility. It notes the most common golf injuries are in the low back, elbows, and shoulders. Conditioning can prevent these injuries, enhance performance by improving stability, swing power, and club head speed, and increase enjoyment by reducing fatigue. The benefits of conditioning extend beyond golf to one's overall health, energy, and coordination.
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Training For Golf Success
- 1. Training for Golf Success By Brian Ayers, CSCS
- 2. Why should a golfer worry about conditioning? Golf is a sport that involves repeatedly generating and decelerating a large amount of force. Mens club head speeds frequently reach 160mph, and womens reach 100mph. If a golfer shoots a 90, that means that about 35-40 of those shots will require generating that kind of force using a variety of muscle groups to do so.
- 3. Muscles of the Trunk Transversus Abdominis Rectus Abdominis Internal Obliques External Obliques Serratus Anterior Quadratus lumborum
- 4. Why should a golfer worry about conditioning? To prevent injuries that could take you out of the game. The most common areas of injury associated with golf are the low back, elbow, and shoulders. Poor strength and flexibility are most commonly to blame for these injuries and can both be easily remedied with proper training.
- 5. Why should a golfer worry about conditioning? Training will enhance your performance. People spend thousands of dollars on equipment to improve their game when a few hours of conditioning each week could be more effective. A proper golf specific training program will: Improve your stability and swing path making your swing more fluid Create a greater range of motion increasing your club head speed and drive distance Keep you more mentally alert
- 6. Why should a golfer worry about conditioning? Your enjoyment of the game will be enhanced. Golf can be a very rewarding sport, but it can also be a very frustrating sport. Going through a proper warm up routine before you play will help you play better from the first tee. Also having greater stamina and muscular endurance will ensure that your last few holes are not miserable.
- 7. Why should a golfer worry about conditioning? The benefits of your training will reach well beyond your game. Beginning a good training routine combined with a proper nutrition program will have a positive impact on your whole life. You can enjoy more energy and less aches and pains, as well as improved strength and coordination in your daily tasks.
- 8. Physical Factors of a Swing Muscle Balance and Flexibility Insures proper joint range of motion and function throughout the swing movement Static and Dynamic Postural Stability The ability to maintain the bodys proper alignment throughout the swing. Strength and Power The amount of force that your body can ultimately apply to the ball.
- 9. Ball Flight Factors Muscle Balance/Flexibility & Static/Dynamic Postural Stability Club Face Alignment Swing Path Angle of Attack Hitting the Sweet Spot Follow Through Strength and Power Club Head Speed
- 10. Functional Training Tools Bosu/ Airex Pad/ Rebok Coreboard Soft Medicine Ball Medium Stability Ball NRG Ball w/ Golf Handle Exercise Tubing or Cable Machine Yoga Straps
- 11. Training Split From Three Components of Golf Conditioning by Waylon Wolfe Golf Specific Training General Fitness Training Off-season 0-25% of w/o, 1-2 sets, 1-2x/week 75-100% of w/o, 2-3 sets, 3x/week Pre-season 50-75% of w/o, 2-3 sets, 3x/week 25-50% of w/o, 2-3 sets, 2x/week In-season 25-50% of w/o, 1-2 sets, 1-2x/week 50-75% of w/o, 2-3 sets, 2-3x/week
- 12. Off-Season Training In the northeast off season for golf is generally between early October to April, depending on early or late snow. Goals of off-season training: Correcting movement and postural imbalances. Improving ROM and dynamic flexibility Increasing strength and power Increasing cardiovascular endurance
- 13. Pre-Season Training The pre-season usually falls between late March and late May, depending on when competitive play begins. Focus for pre-season training Integrating strength and ROM, built in the off-season, into golf specific movements Increasing balance and stability through dynamic ROMs Begin adding in actual playing time
- 14. In-Season Training In-season consists of the time that you are playing regularly or competitively. Focus for in-season training: Tapering the sports specific training as actual playing time increases Maintain ROM and dynamic flexibility Increase the general fitness training as the season comes to an end to transition to the next off-season period