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| Fitness |
Golf Fitness is probably the most overlooked aspect of Golf. The
importance of golf fitness can be witness in a golfer's poor performance towards the end
of golf round. Pains and aches after a two hour practice session on the driving range is
another indication of poor fitness and poor practice methods.
Most golfers in an attempt to hit the golf ball longer, do so by trying to hit it harder.
Golfers' have a basic understanding of the concept that club head speed determines
distance. What is often overlooked is that flexibility is what allows a golfer to generate
high club head speeds.
Having a solid golf game is
more than just swing technique and mental preparedness. All the advancements in
technology for equipment will do little to improve your game if the golfer's body is not
up to par so to speak. Key factors of a golfer's body are:
a. Flexibility
b. Strength
c. Balance
d. Stamina
Very often overlooked by the
golfer in the golf swing is a golfer's balance. This plays a key role in the Swing
Tempo. Often when it is referred that a golfer must play within himself/herself, a
key element is to swing in balance.
Yoga is another area of
exercises that are worth looking into.
For various Fitness links,
exercises and information click on the below links:
Below is an
area to test your basic golf fitness level along with some exercises. All the
exercises were selected with the golfer in mind as well as not requiring any special
equipment. Also at the bottom of the page is the Home/Travelers golf fitness
kit. For those that don't wish to go to a gym or travel and find it difficult to
exercise, a basic kit has been developed.
Remember it
is always best to see a qualified physician before starting any exercise program and for a
program that is tailored to your needs a qualified personal trainer should be consulted.
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| Fitness - Golf -
Yoga |
Yes, Yoga and golf can be your key to
good golf fitness. Recent trends or should I say it is becoming more acceptable to
speak those three words together is happening. Yoga can cover the wide spectrum of fitness a golfer requires to maintain
and raise the level of play. Yoga support Flexibility training, Strength Training,
and yes even Stamina.
Key in Yoga is to learn to breathe
correctly. In fact learning to breathe correctly can assist the golfer when chips
are down. Staying focus, relieving unwanted tension, and allowing the body to
perform the golf swing uninhibited.
There are a number of resources available
to help the golfer get started and adopt a Yoga program to help them with their golf game.
Yoga for Golfers by Katherine
Roberts is my favorite. You can Visit The Golf Channel and search for exercise
articles on Yoga and find her as well as searching GolfOnline or this LINK.
Below are some other links.
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| Take the Golf
Fitness Test! |
The following are a few tests to
measure how physically golf fit you are. These are no way a replacement for seeking
out a Qualified Personal Trainer who can observe you as you are tested. But these
tests will give you an idea of areas that you may need to consider improvement in. Fitness Testing - Provides a menu of various test you can perform to evaluate your
fitness.
Balance Test - Provides four tests you
can do to measure your balance.
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| Stretching/Flexibility
Exercises |
1. Stretching should be done gently, smoothly, and slowly.
2. Avoid bouncing, quick jerky motions, or ballistic movements.
3. Avoid incorrect body mechanics and alignment.
4. Be in tune with your body. Concentrate on what muscles and joints you are stretching.
5. Give yourself adequate time. Include a warm-up and stretching regime before you
practice and before you play.
6. Move slowly and carefully into a stretch. Maintain this stretch for approximately
twenty (20) seconds to one (1) minute. You should not feel any pain! Absolutely never
force a joint beyond its normal range of motion!
7. Breathing is done normally. When moving deeper into the stretch concentrate on your
exhalation.
8. Educate yourself as to what muscles and joints you are stretching. Try to isolate the
specific muscle group you are trying to stretch.
9. For best results follow through with your flexibility and stretching program on a daily
basis.
10. Make sure you have medical clearance from your physician to begin an exercise program.
11. Always think of injury prevention, stretch safely.
12. Move slowly and carefully as you come out of your stretch.
Basic Stretching
Program
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| Golfer Strength
Exercises |
Abdominal Muscle Exercises
(Abs,upper, lower and obliques)
Arm Exercises (Bicep, Tricep, Forearm inner/outer, Wrists)
Leg Muscle Workout (Quadriceps, Hamstrings, Calves, Thighs, Quads, Hips, Knee Extensors,
Thighs, Abductors, Shin, Soleus, Glutes )
Shoulder Exercises (Front, Rear, Outer, Trapezius, Tirceps, Chest Upper, Pectoral Muscles,
Chest Outer, Inner, Lower)
Back Exercises (Lower, Middle, Upper, Trapezius, Chest Lower, Glutes, Hamstrings, Triceps)
 1. Strong
shoulder muscles produce a stroke with more distance.
2. Trained rotator cuff muscles decrease shoulder injuries.
3. Increasing muscular endurance of the forearm muscles aids in control and follow-through
for a better swing.
4. Strong oblique muscles will increase the power in the swing from the backswing through
the follow-through and reduce the risk of back injury.
5. Training the muscles of the hips, legs, gluteals, adductors, abductors, quadriceps and
hamstrings provide a more stable base, adding power and accuracy.
Golf has advanced to where just practicing the game is not enough..
Basic Strengthening Program
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| Balance Exercises |
Single Leg Stance Exercise
- You can practice this anywhere. Stand on one leg with the other leg up in front of you
like you are marching. Work up to 2 minutes on each leg.
Then work up to 2 minutes on each leg with your eyes closed.
A progression for this exercise, which incorporates static and dynamic balance, is to try
hitting balls on one leg with your eyes closed without loss of balance. Single Leg Balance Exercise - Stand on a
rolled up towel or couch cushion in your stocking feet. Set up in your best golf posture.
With or without a club, turn into your back swing. Pick up your front foot and maintain
your balance on the back leg for 20 seconds. Repeat this three times.
Now, swing into your finish position and lift your back foot, balancing on your front foot
for 20 seconds. Repeat three times.
Helpful reminders: Maintain a little flex in your knees, and maintain visual focus on a
spot on the ground.
A progression for this exercise, is to repeat with your eyes closed without the loss
of balance.
Tightrope Stance Exercise - A great
balance drill is to do this on a standard 2x4 board. Most people can find this fabulous
golf-specific high-tech training device on their garage! Stand like on a tight rope, feet
touching heel to toe, and weight evenly distributed on your feet.
Start by just standing for 2 minutes, and then progress to standing as in your address
position while rotating your upper body right and left holding a club across your
chest. You should keep the club in contact with your chest throughout the movement.
This drill is great for training your body to stop swaying, sliding, and reverse pivoting.
If you commit any of these swing flaws while rotating on the 2x4 then you will knock
yourself off the board. You should work up to two minutes performing rotations with your
eyes open and then eyes closed
Incline Balance Practice - Roll up the
towel and place it under your toes or heels to replicate the feeling of a side hill lie.
Take a few practice swings. Begin with slow motion and increase the power and speed. For
uphill and downhill lies, put one foot on a thick book. (A curb or step would work, too.)
It will take some time to train yourself to properly weight shift and align your shoulder
posture. Begin practicing your uphill and downhill swings, first in slow motion, then pick
up the speed and confidence
Golf Balance Drill #1 - Position yourself
in follow-through posture, with weight on front leg, back leg raised off the ground a bit
and arms extended in front of one side of your body. Hold arms in position where they
would end up after completing a full swing.
Keep back leg raised and maintain balance.
Hold up to 30 seconds, and repeat move several times
Golf Balance Drill #2 -
Position yourself in follow-through posture, with weight on front leg. Lift back leg
and maintain balance for as long as possible (up to 30 seconds).
Increase difficulty by closing eyes or pretending to lose balance by leaning in different
directions; work to return to starting position.
Golf Balance Drill #3 -
Increase difficulty by holding golf club in one or both hands during level two exercise.
Golf Balance Drill #4 - The same
exercise using a golf club but, extend club out in different directions, and at varying
speeds, to increase difficulty of maintaining balanced posture.
Repeat several times.
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| Stamina/Endurance/Cardio |
Brisk walk - This will elevate
your heart rate and increase blood flow to your muscles. Squatting calisthenics - Standing with your
feet shoulder width apart and holding onto a club, do 10 consecutive squats while raising
your club overhead. This will increase blood flow to your large muscle groups.
Aerobic Conditioning for the most
part consists of walking at a slow pace. This can be performed by walking on a treadmill
with random hills, or by walking in similar environments to actual courses.
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| Home &
Traveler's Training Kit |
The best portable exercise kit I have
discovered is Golf Gym
(Used to Gary Player's
Golf Gym). Complete with a program tailored for golfers. In fact, Sci-Golf, has a 3
level 8 week golf program that has been successful. What I discovered that most items to do a complete
golf exercise program is commonly available at home. No special equipment. I
also like to use golf related equipment when doing the exercises.
- 2 Large Bath Towels.
- Weighted Golf Club or 2 or 3 golf irons or golf donut weight with golf club.
- Armless Chair or Bench.
- 30" 2 x 4.
- Tennis Ball.
- Flexibility Exercise Program.
- Strength Exercise Program.
- Balance Exercise Program.
- Stamina Exercise Program.
- Mirror (helpful to review correct exercise positions).
Optional
6 to 8 feet of rubber
resistance tubing or Golf Gym. Includes Flexibility and Strength
Exercise Program.
Travelers can supplement
Golf on the Road experience by including a golf travelclub (collapsible multi-head
position) along with the Golf Gym. A small bag to hold half dozen golf balls, foam
or plastic balls, some tees, ball mark repair tool, ball markers and small towel along
with a weighted golf donut. This will let the traveler practice the golf swing
anywhere and even enjoy an unexpected opportunity for an occasional round golf.
Granted the round is not USGA or R&A approved, but ITS GOLF!!!. To add to your
pleasure and enjoyment, include an executive putter, comes in three pieces along with
carrying case and putting cup and you are complete. Road Warrior Kit at the bottom of the PracticeTee page.
Total cost $50 to $125 and
you don't have to carry a set of clubs every time you travel just in case you might get a
chance to play golf. Plus you can work on your swing anywhere, in the room, off to
the side of the hotel, etc. |
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