So how’d you golf this year?

The leaves are about to start to change and most of us will put away the clubs for a while and dream of better shots next season.  Instead of dreaming of better shots why don’t you do something about it.  What can you do this winter to potentially golf better next year?  Improve club head speed, improve control, or improve consistency are a couple of ideas? 

Strength and conditioning for golfers is not a new idea, most of the pros do it as well as nearly all collegiate players, so why don’t you?  Consider this, chest strength and total body rotational power were found to be significantly correlated with improved club head speed in experienced male golfers. (1)  An off season strength and conditioning routine can improve chest strength and total body rotation power. 

There are plenty of resources on the web, in the bookstore, and at many fitness centers that can guide you in your training.  Your success is dependant on deciding which approach is right for you.  If you are a self learner and very self motivated you may find you will succeed on your own using a book or website as your guide.  You may prefer to have an expert progress your routine in which case you will benefit from working at a fitness center with a strength and conditioning specialist who specializes in golf fitness.

However you intend to improve your strength and conditioning you have to remain consistent with your participation.  You must also progress your exercises throughout the off season.  This will keep you from getting bored and will allow your body to adapt to training as it prepares for next year’s golf season.

 So how well will you golf next season?

Bryan

 

1.  Gordan BS, Moir GL, Davis SE, Witmer CA, Cummings DM.  An investigation into the relationship of flexibility, power, and strength to club head speed in male golfers.  J Stength Cond Res. 2009;23:1606-1610.

Injuries to Golfers

Injuries to golfers generally involve the back, the elbow, and lead shoulder.  Pro golfers generally have more overuse injuries than amateur golfers.  Amateur golfers also have overuse injuries but are often related to slight flaws in their swing as well as differences in their mechanics.

The performance of low back muscles and abdominal muscles is different in injured players than non injured players.  Having a regular routine of abdominal strengthening is important even for the amateur golfer.  The velocity of trunk motion during the swing is very high and has to be controlled by the muscles of the back and abdomen.  Controlling acceleration and deceleration is imperative in preventing injury to the golfer much like in the arm of a baseball pitcher.  Working on straight abdominal crunches, diagnol crunches, and side to side crunches are a great start.  However, progression must also be made otherwise your body gets used to the same exercises over time. 

Flexibility is often less in amateur golfers.  Shoulder, trunk and leg flexibility are important areas to stretch. There are several types of stretching: static stretch, dynamic stretch, and hold-relax stretching are a few.  A sports medicine professional can teach you the best way to stretch your body.  Having an assessment can help you identify the areas that need the most work and how to work on those areas safely.

Players who engage in an dynamic warm up of at least ten minutes are less likely to be injured.  The purpose of a warm up is to prepare your body for activity and that is done by raising your body temperature and moving your muscles, tendons, and joints through their full available motion.  A warm up is not the time to be working on increasing your flexibility.  A dynamic warm up generally means that you are moving around to stretch and raise your body temperature rather than standing in place doing static stretches.  Working with a sports medicine professional can also help you develop a dynamic warm up that is specific to your needs as far as flexibility issues and movement patterns.  Generally, jumping jacks, lunge walks with trunk twists, hip swings in all four directions, arm circles, and horizontal arm flaps are dynamic motions that when done in a controlled manner can be used as part of your warm up.  Hold-relax stretches for the forearm, shoulder, trunk, and legs can be added in as well to aid in your warm up.

Reducing the risk of injury and improving your performance on the golf course are the goals of your golf fitness program.  Consistency, instruction, and progression are important components to your fitness program.  Nothing beats that feeling you have when you step up to the first tee just as the sun is coming up, smell the damp grass, and knowing you’ve been working on your golf fitness program and your partner hasn’t.