Cochran: Balance training is vital

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Last week we completed our series on in-season flexibility exercises for your golf fitness program. This week we will introduce the second section of our in-season golf fitness program: balance training. Balance training, like flexibility training, is an integral part of this time of the year. Not only can this type of training improve your golf swing but it can also keep your swing in a "groove" during the season.

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

Balance is a term referenced frequently when speaking about the golf swing. Balance allows you to execute each phase of the golf swing correctly, create tempo, and serve as a precursor to the development of clubhead speed.

Unfortunately, many amateur golfers lack the balance capacities to execute the golf swing correctly. If an individual is lacking the balance to perform the golf swing, the ability to execute the biomechanics of the golf swing in an efficient and effective manner will be compromised.

To counteract and provide the golfer a greater opportunity to execute the biomechanics of the golf swing efficiently, an individual can implement a series of exercises to improve one's balance capacities. Before introducing a series of balance exercises specific to the golf swing, let us define balance as it relates to the body.

According to Michael Clark, Director of the National Academy of Sports Medicine, Balance (stabilization) enables the neuromuscular system (muscles and nerves) to synergistically produce force, reduce force, and dynamically stabilize the entire kinetic chain in all three planes of motion.

In general terms, balance allows an individual to maintain proper joint alignment and center of gravity during any functional movement pattern, sports-related or otherwise. As it relates to the golf swing, this definition tells us balance is the ability of one's body to maintain a fixed spine angle and the correct postural positions during each phase of the golf swing.

As we can see from the definition above, one's balance capacities play an integral role in the execution of the golf swing. Improvement within this physical component can lead to the ability to execute a better golf swing.

The first step in the implementation of balance exercises into your in-season program is an assessment of your current balance capacities. One of the easiest and most effective assessments to achieve this goal is the Single Leg Balance Test. Performing this assessment will provide you a baseline of information on your current balance capacities and a reference point as improvement occurs.

To perform this assessment simply stand upright in front of a mirror, feet slightly closer than shoulder width, hands on your hips, torso upright, and eyes looking forward. Begin by lifting the left foot one to two inches off the floor and attempt to balance on the right leg.

Keep your hands on the hips and torso upright throughout. Record the amount of time you are able to balance on the right foot. Repeat this assessment by balancing on your left foot again recording your time.

In addition, on a scale of 1 to 10 (10 being the most difficult) determine the level of difficulty you have in performing this assessment and record your results.

Next week we will review the results of your balance assessment and begin the implementation of balance exercises into your in-season golf fitness program.