Date post: | 23-Jun-2015 |
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Training for Golf Success
By Brian Ayers, CSCS
Why should a golfer worry about conditioning?
Golf is a sport that involves repeatedly generating and decelerating a large amount of force.– Men’s club head speeds frequently reach
160mph, and women’s 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.
Muscles of the Trunk
Transversus Abdominis
Rectus Abdominis
Internal Obliques
External Obliques
Serratus Anterior
Quadratus lumborum
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.
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
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.
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.
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 body’s proper alignment throughout the swing.
Strength and Power– The amount of force that your body can
ultimately apply to the ball.
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
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
Training Split
Golf Specific Training
General Fitness Training
Off-season0-25% of w/o, 1-2 sets, 1-2x/week
75-100% of w/o, 2-3 sets, 3x/week
Pre-season50-75% of w/o, 2-3
sets, 3x/week25-50% of w/o, 2-3
sets, 2x/week
In-season25-50% of w/o, 1-2
sets, 1-2x/week50-75% of w/o, 2-3
sets, 2-3x/week
From Three Components of Golf Conditioning by Waylon Wolfe
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
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
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