Golf Performance Goals
From Exercises for Elite Golf Performance by Kelly Blackburn
The Golf
Performance Programs are set up along two main goal paths: (1) strength and
power and (2) endurance. And since flexibility is so important, stretching
exercises also are included: they are a foundation for all the programs. Read
through the following sections and choose which path is more important to you.
Then take the tests found in the Fitness Analyzer. Your test scores will direct
you toward the correct path according to your areas of greatest need.
Flexibility for Golf
Flexibility is vital to the game of golf. The prestretch prepares the body for
the stress of the game and aids in preventing injuries. The poststretch
enhances the golfer’s range of motion for a fuller, more efficient shoulder
turn.
The static stretching techniques, which this guide emphasizes, quickly
produce dramatic improvements in the range of motion for the player. However,
by using partner techniques you can move further into the stretch position,
producing still greater range of motion. One other method favored for maximum
gains in flexibility is the proprioceptive neuromuscular facilitation
(PNF) method (see chapter 6). While this technique increases benefits to
golfers, it also increases the risk of injury, so work slowly when you use the
PNF method.
Strength and Power for Golf
Machines and free weights are great aids for increasing strength safely and
effectively. The keys to safety are having proper form and using the
appropriate speed for each exercise. Studies show that free weights are more
versatile and convenient, while machines are less risky since the weight is
balanced. So use both types of weights, if they’re available, to add variety to
the workout and prevent boredom.
To maximize your effectiveness in the golf swing, you must use the entire body.
Because of this fact, each muscle group of the body must be trained equally. An
efficient golf swing creates less stress on the back and, therefore, less risk
of the injuries associated with the golf swing. Overactivity in one
particular region or part of the body, in contrast, can
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increase the risk of injury because
there are increased demands or stresses on the region,
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cause inconsistency because an awkward
and unbalanced swing will not be the same twice, and
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make likely an improper and inefficient
swing, which wastes time and energy.
Endurance for Golf
Golf is good exercise if you walk and carry your golf bag. To avoid shoulder
stress when you carry the bag, however, it is wise to use a double strap on the
bag to balance the clubs. This allows the weight of the clubs to be balanced,
and it helps eliminate additional lower-back strain.
It is not good for players to ride in a cart. Sitting and compressing the spine
between shots adds to lower-back irritation. It is better to walk to keep the
muscles warm and supple during the round. If necessary you can use a pull cart
for the clubs. Although golf is not an aerobic exercise, it does burn more than
200 calories per hour. If you walk and carry your clubs for 18 holes, over the
four to five hours you will be using 800-plus calories.
A golf course adds up to impressive mileage. For example, a course that is
6,100 yards adds up to more than three miles. Encourage yourself to walk in
order to boost your fitness level while playing the game you love!
Cardiovascular training gives you the edge to play 18 consistent holes. Many
players experience a decline in endurance at hole 13. Training a minimum of two
days weekly using an interval format will boost your game and energy level. Use
as many different types of cardiovascular training as possible to prevent
boredom and challenge the body. Unless you’re accustomed to regular running or
jogging, don’t start this kind of aggressive training because it can stress the
hips, knees, and back. If you are interested in starting a jogging program,
take it slowly and seek out the advice of a professional to make sure you stay
healthy and injury-free. Keeping these areas healthy and strong is important to
your game.
The elliptical training, treadmill, Stairclimber, recumbent bike, step
training, ski machine, and rowing machine are just a few good examples to
choose from. Program the recommended duration according to the fitness level
you have, using the interval format. Monitor yourself or have a coach or friend
help monitor you frequently to ensure there is not a drop below 65 percent of
the maximum heart rate. Watch closely during the anaerobic portion to ensure
the heart rate does not exceed 100 percent of maximum for more than 90 seconds.
Tracking Your Goals
The following list summarizes the types of goals you should be thinking of when
developing your Golf Performance Program. Record your goals on paper, and
review this list from time to time. Adjust your workouts when you have finished
a program or when your goals have changed.
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Improve flexibility. Injuries to the key muscle groups used in the golf swing can be
significantly lowered by improving flexibility. Proper stretching prepares the
body for the stress of the game and improves overall range of motion.
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Add general strength. Strength training increases overall flexibility in those muscles
supporting the joints involved in the full swing.
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Strengthen the rotator cuff. Strengthening the shoulder girdle increases stability at the top
of the backswing position.
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Strengthen the abdominals. Powerful abdominals improve posture at the address and help to
prevent lower-back pain associated with the golf swing.
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Strengthen muscles of the upper
legs. Strengthening the upper legs provides improved balance
during the swing.
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Strengthen muscles of the hips. Strengthening the hips adds power and club-head speed.
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Strengthen muscles of the lower
legs. Strong calf muscles add push-off power in the downswing.
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Strengthen muscles of the
trunk. A strong lower back is critical to making an effective
turning motion in the golf swing.
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Strengthen muscles of the
forearms, wrists, and hands. Strengthening the
forearms, wrists, and hands adds to better club control.
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Strengthen muscles of the upper
arms. Strong biceps and triceps muscles are vital for golf
performance. Triceps are important for distance off the tee.
- Increase cardiovascular capacity. Increased aerobic capacity enhances endurance, which helps to maintain your consistency in playing over 18 hole
