Part 3: In-Season Golf Flexibility Training

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At this point in the development of our in-season golf fitness program, we are knowledgeable on the importance of flexibility training. Flexibility training not only assists in maintaining the range of motion requirements of swing, it also assists in the prevention of injury.

Sean Cochran

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA TOUR regularly and works with TOUR professionals, most notably Masters and PGA Champion Phil Mickelson.
He has been involved in the production of numerous golf fitness videos and books including Core Golf Fitness. He has authored numerous articles with publication credits in Golf Digest, Sports Illustrated, and Golf Magazine.
In addition to working with Mickelson, Cochran has worked with LPGA Champion Hee Won Han, U.S. Open Champion Corey Pavin, world-renowned golf instructor Rick Smith and short game expert Dave Pelz.
Cochran continues to speak at seminars and clinics around the country on golf fitness. In his free time he enjoys golf and surfing. He resides in Del Mar, Calif.
To learn more about Sean and his golf fitness programs, click here

As a result flexibility training continues to be an integral part of your in-season golf fitness program. Before we continue on with the addition of flexibility exercises into your program, let us discuss some of the guidelines to follow in the implementation of these exercises into your golf fitness program.

First and foremost, flexibility exercises must be performed on a consistent basis to prevent injury, maintain elasticity in the muscles, and improve the ranges of motion in your joints. The exercises within your flexibility program require consistency. You cannot expect to receive benefit from such exercises if you perform them once or twice a week.

Flexibility exercises should be performed at least four days per week. I often recommend that golfers perform their flexibility exercises six days per week, and you will often find PGA TOUR players performing a flexibility program two times per day. Two times per day is not necessarily realistic for some amateurs, but not outside the realm of reality if flexibility is impeding your swing.

In addition to performing your flexibility exercises on a consistent basis, we must also discuss the amount of time each exercise is to be performed. More often than not, individuals will perform flexibility exercises for the incorrect amount of time. Individuals will "hold" a stretch position for 5 to 10 seconds and then move onto the next exercise. This unfortunately is not enough time for the benefits of the flexibility exercise to occur.

Research indicates for the benefits of flexibility training to translate into increased ranges of motion and elasticity, a static stretch must be held a minimum of 30 seconds. This time frame creates elongation in the soft tissues (i.e. muscles, ligaments, tendons) of the body, and over time will improve your flexibility. A time frame of less than 30 seconds presents little benefit to you long term.

The final guideline we need to cover in regards to flexibility training is how to perform each exercise. Often times you will notice individuals "bouncing" during a stretch or attempting to stretch as far as possible. Both of these actions can be counterproductive and cause injury. According to the National Academy of Sports Medicine, a static stretch should be taken to each individual's first tissue tension point. The tissue tension point is the position during a stretch where tension is first felt in the target muscle(s). This is also the point during the stretch where movement stops and the exercise is held. For example, during a seated hamstring stretch an individual will reach their hands towards the feet. At some point during this action, tension will be felt in either the hamstrings or lower back. At this point the individual should stop moving and begin holding the stretch for 30 seconds. Why? This individual has reached the tissue tension point of the exercise.

Keeping these principles in mind during the execution of your flexibility exercises will provide you great benefit as well as keep you on track with the goals of your program.

The third flexibility exercise we will introduce into our in-season golf fitness program addresses the hamstrings. The hamstrings, like the hip flexors, are a common problem area for golfers. Tight hamstrings will not only place stress on the lower back but can also hinder the rotational aspects of the swing.

To create elasticity in the hamstrings we will utilize the 90/90 hamstring stretch. Begin the exercise by laying flat on the floor, knees bent, and lower back pressed to the floor. Grasp behind the right leg with both hands just above the knee. Pull the knee into your chest. Straighten the right leg to a position where a stretch is felt in the right hamstring. Hold this position for 30 seconds and repeat the exercise sequence with your left leg. Remember, do not "bounce" during the stretch and gradually straighten your leg to your first tissue tension point.

Remember, flexibility training does not take an inordinate amount of time to complete. Taking 10 minutes a day to perform flexibility exercises can pay great dividends to your golf game.