Get Fit for Golf
Strength and conditioning will increase the accuracy and distance of your shots, reduce your score, and eliminate any overuse injuries associated with playing golf. The golfer has now become an athlete. With many workouts and how to do’s out there, the training that goes into your performance can help drastically to improve all aspects of ones game.
Playing golf over the years can also cause injury. Even if you’ve played for a few years, the amount of explosive swings can be well into the thousands. Overuse injuries can develop with the amount of torque being forced on the body. Developing a strong core to help protect the back, as well as strengthening of the hip complex, will help in preventing any injuries from occurring. Flexibility work; a proper warm-up and cool down, foam rolling and stretching before and after a round of golf will help with injury prevention.
Proper initial assessment is the key to starting a good training program. A golfer is like a sprinter. In the sense that they will produce great force in short periods of time. In order to properly strengthen the movements the correct movement patterns are important. After assessing the golfer, I can have a better idea of what they may need to help improve their game and make it a longer lasting season. I find that the weak areas for most golfers are especially the lower back and abdominals. By improving your low back endurance and increasing core strength, it will help reduce back problems.
I have included an example of some good warm up stretches and exercises to do before you hit the course, as well as a strength and conditioning workout. Generally a warm up and cool down should be done before and after each game. The training program should be done at least twice a week.
- Hip Flexor Stretch with rotation
- Spinal twist
- Hamstring Active Leg Raises
- Core Stabilization: Plank Saw
- Strength: Kettle bell Single leg deadlift
- Power: Cable hi low rotational chop
With a good strength and conditioning program, you can become stronger, more flexible, and more fit than your competition. In addition, as a golfer you will have less chance for injury and be more on top of your game. If you have any questions, please contact Ron for more information on how to get started on a golf training program today!
~ Ron Abecassis, Movement & Strength Trainer at Balans
