Pioneer Valley Youth Sports and Fitness Institute

the source for sound athletic advice

Golf Is An Intricate Blend Of Factors

As the weather begins to get better here in New England we are able to join the other 26 million or so Americans playing the game of golf.  Whether we are weekend warriors on the course or have the chance to play multiple times over the course of a week the golf season can go into the late autumn season. While golf is not considered a sport that is highly demanding physically, hitting a golf ball consistently and effectively for 18 holes requires an intricate blend of dynamic flexibility, neuromuscular coordination, strength, and power. If a golfer lacks an adequate level of any one of these traits, not only is performance hindered, but also due to the repetitive nature of the game, susceptibility to chronic injuries is dramatically increased.

Dynamic Warm Up

The purpose of the dynamic warm up is to elevate core temperature, improve dynamic range of motion, and prepare the body for more intense activity. During the dynamic warm up a series of both general and specific activities should be incorporated in order to increase functional range of motion. This section of the warm up should focus on drills and activities that are an actual part of the skill about to be performed. For instance, an example of a drill that could be used in the specific warm up for golf would be the medicine ball swing; while holding a medicine ball with both hands, simulate a fluid golf swing for 10 to 12 reps. The dynamic warm-up portion of the training program takes approximately 8 – 12 minutes to complete. The resistance utilized should be relatively light during the warm up period in order to emphasize fluidity of movement, increasing flexibility and mobility, and to neurologically prepare the body for more intense work.

Resistance Training

The goal of any resistance training program should be first and foremost to reduce the likelihood of injury. Typically, golfers are particularly vulnerable to injuries of the knees, hips, lower back, neck, ankles, hands, and fingers. For this reason, it is critical that these areas be emphasized in the strength training regimen. Similar to the dynamic warm up, resistance training activities should incorporate both general and specific exercises to achieve optimal results. For resistance training exercises, select a resistance that will only allow you to complete the given number of repetitions with proper form. Perform one set of each exercise or drill, take a brief 1 – 1½ minute rest, and repeat the cycle. This section of the training program takes approximately 45 minutes with a 30 – 45second rest period between sets.

Cardiovascular Training

Although it does not require a high level of aerobic capacity to play a round of golf, a certain level of cardiovascular fitness is beneficial for the reduction of morbidity and mortality and the reduction of fatigue levels, especially toward the latter stages of a round. For the purpose of general healthy and weight maintenance the Surgeon General’s report on Physical Activity and Health states that a moderate amount of physical activity on most, if not all days of the week is adequate for improving health and quality of life. In general it is recommended to obtain approximately 30 minutes of moderate to vigorous activity per day. This can be achieved, in the golfer’s case, walking the course instead of riding in a cart. For those individuals seeking greater health benefits the American College of Sports Medicine recommends 20 – 30 minutes of vigorous (>60% of maximal capacity) cardiovascular training 3 – 5 days per week.

Flexibility

Range of motion limitations lead to compensations that increase the likelihood of musculoskeletal injuries due to muscular imbalance and may subsequently reduce performance. In addition to the reduction of injury, enhancing overall flexibility helps maximize swinging power, club head speed, control, and endurance. Consequently, in order to increases functional range of motion, mobility, and improve performance, stretching must occur on a regular and consistent basis. Slow static stretches at the end of a vigorous training session allows for the development of plastic (long–lasting) flexibility and serves as a cool down activity to safely return the body to a pre-exercise state. A static stretching routine should be performed at the end of a resistance or cardiovascular training session. In order to receive the greatest benefits, each stretch should be performed 2 – 3 times, and held at the point of slight discomfort for approximately 20 – 45 seconds.

For a specific program please contact Len Haggerty at len@strideshpi.net